Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Overhead Squats*
10x Scapular Pull-Ups
200M Run
10x Arch to Hollow Swings
5x Front Squats*
*Working Weight
Weightlifting
Every 3:00 for 15:00
6x 1 1/4 Front Squats
8x Weighted Strict Pull-Ups
-Working Sets
1 1/4 Front Squat
Weighted Strict Pull-Ups
Metcon
Metcon (Time)
15x-Ring Muscle-Ups
15x Overhead Squats (135/95)
400M Run
10x Ring Muscle-Ups
10x Overhead Squats (165/115)
400M Run
5x Ring Muscle-Ups
5x Overhead Squats (185/125)
20:00 Time Cap
Scaling Options:
RMU = Reps/CTB/Pull-Ups
OHS = Load/Front Squats