Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x Thrusters
5x Ring Dips
Weightlifting
Squat Clean
15:00 to establish a 5 rep max squat clean, all Reps are to be Touch & Go.
Metcon
Metcon (Time)
3 Rounds:
•500M Row (Sub 2:30)
•20x Wall Balls (20/14)
•10x Ring Dips
Scaling Options:
Row = Distance
WB = Load
Dips = Bar/Box/Push-Ups