Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Pulls
5x Muscle Snatch
5x Overhead Squat
5x Squat Snatch
10x Banded Pull-Aparts (Pronated)
200M Run
Weightlifting
Every 1:30 for 12:00
Odd: 2x Snatch Pull + 1x Squat Snatch
Even: 6x Barbell Bent Over Rows
*Working Weight
Snatch Pull (2-2-2-2-2)
Squat Snatch (1-1-1-1-1)
Bent Over Row (6-6-6-6)
Metcon
Metcon (Time)
6 Rounds:
10x Chest to Bar Pull-Ups
12x Handstand Push-Ups
200M Run
17:00 Time Cap
Scaling Options:
CTB = PU/Jumping
HSPU = HRPU
Run = Distance