Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Cleans
5x Front Squats
5x Squat Cleans
5x Strict Press
5x Push Press
5x Split Stance Strict Press
5x Split Jerk
Weightlifting
Every 2:00 for 12:00
•3x Squat Cleans
•2x Split Jerk
*Working Sets
Squat Clean
Split Jerk
Metcon
Metcon (Time)
3 Rounds:
75x Double-Unders
50x Wall Balls (20/14)
25x Calorie Row
*1:00 Rest Between Rounds
20:00 TIme Cap
Scaling Options:
DU = Reps / 200x Singles
WB = Height/Weight
Cal Row = Calories