Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
200M Run
5x Front Squats*
10x Arch to Hollow Swings (Ring/Bar)
5x Bottoms Up KB Press (Per)
*Working Weight
Weightlifting
Every 2:30 for 10:00
6x 1 1/4 Front Squats
*5th Set @ 10:00 Mark
1 1/4 Front Squat (6-6-6-6-6)
Metcon
Metcon (Time)
For Time: 3 Rounds
400M Run
20x Thrusters (95/65)
10x Ring Muscle-Ups
20:00 Time Cap
Scaling Options:
Run = Distance / Row
Thrusters = Load
RMU = 20x Pull-Ups