Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
1:00 Row
5x Front Squats*
10x PVC Pipe Dislocates
5x PVC Overhead Squats
:10 Ring Support Hold (T & B)
Weightlifting
Every 2:30 for 10:00
5x4 3-Count Paused Front Squats
*5th Set @ 10:00 Mark
Paused Front Squat (4-4-4-4-4)
Metcon
Metcon (Time)
2 Rounds:
35x Calorie Row
30x Deadlifts (135/95)
25x Ring Dips
20x Burpees Over Bar
15x Overhead Squats (135/95)
*20:00 Time Cap
Scaling Options:
Row = Calories (2:00 Time)
DL = Load*
R. Dips = Reps / Bar Dips
BOB = Burpees
OHS = Load*
*One Bar, One Weight