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 :90 for 9:00
•1x Squat Clean
•1x Split Jerk
*@ 85% of 7/30 C&J
Squat Clean
Split Jerk
Metcon
Metcon (5 Rounds for time)
Every 5:00 for 25:00
20x Calorie Bike
20x Pull-Ups
20x GHD Sit-Ups
Scaling Options:
Reps = 15's, 12's, etc.
Cals = Calories
PU = Jumping / Rows
GHDSU = Ab Mat Sit-Ups