Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
3x Inchworms
5x Front Squats (45/55/65%)
10x Ring Rows
5x Lateral Step-Ups (5x Each, 24/20)
Weightlifting
Front Squat (3-3-3-3-3)
5x3 FS @ 75% of 1RM
-Rest :90-2:00 between sets
Metcon
Metcon (Time)
Buy In: 12x Power Snatch (135/95)
2 Rounds:
4x Burpee Bar Muscle-Ups
8x Overhead Squats (135/95)
12x Box Jump Overs (30/24)
Cash Out: 12x Thrusters (135/95)
Scaling Options:
Pwr Sn = Load
BBMU = Burpee Pull-Ups
OHS = Load
BxJO = Height
Thruster = Load
*One Bar, One Weight