Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Power Clean
5x Strict Press
5x Push Press
5x Push Jerk
10x Arch to Hollow Swings
Weightlifting
Every 2:00 for 12:00 (6 Sets)
2x Power Clean
2x Push Jerk
*Working Weight
Power Clean (2-2-2-2-2-2)
Push Jerk (2-2-2-2-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
7x Ring Muscle-Ups
14x Wall Balls (20/14)
21x Box Jumps (24/20)
Scaling Options:
RMU = Reps/Pull-Ups
WB = Load/Height
BxJ = Height/Step-Ups