Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x PVC Dislocates
10x Overhead Squats
5x Inchworms
10x Scap Pull-Ups
5x Thrusters
Weightlifting
Every 3:00 for 15:00
6x Overhead Squats
8-10x Single Arm Dumbbell Row*
*Per Arm
-Working Sets
Overhead Squat
Single Arm Dumbbell Row
Metcon
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Time Cap 16:00
Scaling Options:
Thrusters = Load
RC = Reps / Up-Downs