Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Inchworms
10x Lateral Step-Ups (20", 5x Each Leg)
10x Internal Rotations (5x Each Side, Empty Bar)
5x Thrusters (Empty Bar)
Weightlifting
Squat Clean Thruster (1-1-1-1-1-1-1)
7 sets to establish a heavy single squat clean thruster.
*15:00 Time Cap
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:00
15x Burpees
10x Thrusters (75/55)
5x Box Jump Overs (24/20)
Scaling Options:
Burpees = Reps
Thrusters = Load
BxJO = Height