Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Deadlifts/Hang Cleans/Front Squats
5x Push Press/Push Jerk/Back Squats
10x Arch to Hollow Swings
*Empty Barbell
Weightlifting
Pause Squat (5-5-5-5-5)
5x5 Pause Back Squat
-:03 Pause @ Bottom Depth
-Working Sets
-Rest 2:00 b/t sets
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
5x Clean & Jerks (185/125)
5x Strict Muscle-Ups
Scaling Options:
C&J = Load
SMU = Strict Pull-Ups