Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Cossack Squats (Per)
10x Arch to Hollow Swings
5x Thrusters (Empty Bar)
10x Scapular Pull-Ups
5x Inchworms
Weightlifting
Every 3:00 for 15:00
6x Cossack Squats (Per)
8x Bent Over Rows
-Working Sets
Cossack Squat
Bent Over Row
Metcon
Metcon (3 Rounds for reps)
3 Rounds : AMRAP 4:00
3x Thrusters (185/125)
6x Bar Muscle-Ups
9x Burpees Over Bar
Rest 2:00 between Rounds
Scaling Options:
Thrusters = Load
BMU = CTBPU /Pull-Ups
BOB = Burpees