Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
:90 Run/Row/Ski/Bike
5x PVC Dislocates
7x PVC Overhead Squats
9x Arch to Hollow Swings
Weightlifting
Overhead Squat (5-5-5-5-5)
5x5 Overhead Squats
-Working Sets
-8 Overhead Squats per set
-Record heaviest 5 reps
-Rest 2-3:00 b/t sets
Metcon
Metcon (4 Rounds for time)
Every 4:00 Complete the following:
7x Hang Power Snatch (95/65)
14x Pull-Ups
21x Overhead Squats (95/65)
*Rest the remaining Time
**Record Time for each Round
Scaling Options:
HPS = Load
PU = Jumping PU / Ring Rows
OHS = Load
*One Bar, One Weight