Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Squat Clean
:10 Dip Support Hold (Top/Bottom)
Weightlifting
Every 1:30 for 12:00 (9 Sets)
Odd: 3x Clean Pulls + 1x Clean
Even: 10/7x Strict Ring Dips
*Working Weight
Clean Pull (3-3-3-3-3)
Clean (1-1-1-1-1)
Ring Dips (10/7-10/7-10/7-10/7)
Metcon
Metcon (Time)
6 Rounds:
9x Front Squats (155/105)
7x Burpees Over Bar
5x Ring Muscle-Ups
20:00 Time Cap
Scaling Options:
FS = Load
BOB = Burpees
RMU = Reps / Dips