Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Burpees
10x PVC Dislocates w/ Lunge
7x Arch to Hollow Swings (Rings/Bar)
10x Overhead Squats (PVC)
EMOM
EMOM 12:00
Odd: 7x Front Squats
Even: 5x Muscle-Ups
Front Squat
Every Odd Minute perform 7x Front Squats
-Working Sets
-Record Heaviest completed set of 7
Muscle-ups
Every Even Minute perform 5x Muscle-Ups
-Sub 7x Kipping Pull-Ups
-Unbroken Sets so scale Accordingly
Metcon
Metcon (Time)
3 Rounds
30x Deadlifts (135/85)
20x Calorie Row
10x Overhead Squats (135/85)
Scaling Options:
Deadlift = Load
Calorie Row = N/A
Overhead Squat = Front Squat
*One Bar, One Weight