Announcements
Labor Day Hours: 9:30 teamer
Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
3x Back Squat (50/60/70%)
5x Ring/Bar Arch to Hollow Swings
:30 Jump Rope (Doubles/Singles)
Weightlifting
Pause Squat
5x2 Pause Back Squat
-@ 80% of 1RM Front Squat
-:03 Pause @ Bottom Depth
-2:00 Rest between sets
Metcon
Metcon (Time)
10 Rounds:
3x Ring Muscle-Ups
20x Double-Unders
4x Power Cleans (185/125)
*20:00 Time Cap
Scaling Options:
RMU = CTB / Pull-Ups
DU = 20x Singles + 5x Burpees
PC = Load (155/105) (135/95)