Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Scapular Push-Ups
5x Cossack Squats (Per)
8x Close Grip Bench Press
10x Thrusters (Empty Bar)
Weightlifting
Every 2:30 for 10:00
6x Pause Bench Press
*5th Set @ 10:00 Mark
**Working Weight
Pause Bench Press (6-6-6-6-6)
1-Count Pause @ Chest
Metcon
Drop Set (Time)
20x Thrusters (165/115)
30x Thrusters (135/95)
40x Thrusters (95/65)
*15:00 Time Cap
Scaling Options:
Thrusters = Load
M: 155/115/75
W: 105/75/55
M: 135/95/65
W: 95/65/45