Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x BB Int Rotations (per)
10x Thrusters
Weightlifting
Every :90 for 9:00 Perform 4x Touch 'N' Go Squat Clean
-Working Sets
-7 Total Sets
Squat Clean (4-4-4-4-4-4-4)
Metcon
Metcon (2 Rounds for reps)
2 Rounds: AMRAP 10:00
1000M Row
50x Thrusters (45/35)
30x KB Swings (70/53)
-Rest 3:00 between Rounds
*Score Each AMRAP separate, 100M = 1 Rep
Scaling Options:
Row = Sub 3:30 Effort
Thruster = Empty Bar
KBS = Load (53/35)