Announcements
Labor Day Hours: 9:30 teamer
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x BB Int Rotations (per)
10x Strict Push-Ups
Weightlifting
Every :90 for 9:00 Perform 3x Touch 'N' Go Squat Clean
-Working Sets
-7 Total Sets
Squat Clean (3-3-3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 Rounds: AMRAP 9:00
800M Run
40x KB Swings (70/53)
20x Handstand Push-Ups
-Rest 3:30 between Rounds
*Score Each AMRAP separate, 100M = 1 Rep
Scaling Options:
Run = Row
KBS = Load (53/35)
HSPU = Hand Release Push-Ups