Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Squat Clean
10x Scap Pull-Ups
Weightlifting
Every 1:30 for 12:00 (9 Sets)
Odd: 3x Clean Pulls + 1x Hang Squat Clean
Even: 10/7x Strict Pull-Ups
*Working Weight
Clean Pull (3-3-3-3-3)
Hang Clean (1-1-1-1-1)
Strict Pull-Ups (10/7-10/7-10/7-10/7)
Metcon
Metcon (Time)
4 Rounds:
12x Calorie Ski
8x Bar Muscle-Ups
4x Power Cleans (225/155)
15:00 Time Cap
Scaling Options:
Cal Ski = Calories
BMU = CTB/PU
Pwr Cl = Load