Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Good Mornings (Empty Bar)
10x Arch to Hollow Swings
10x Front Squats (Empty Bar)
10x Cat & Cow (or Camel)
Weightlifting
Deadlift
20:00 to Establish a 3RM Deadlift.
Metcon
Metcon (Time)
12-9-6-3
•Bar Muscle-Ups
•Front Squat (185/125)
Scaling Options:
BMU = CTB / Pull-Ups
FS = Load