Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
200M Run
10x Arch to Hollow Swings
10x Russian KB Swings
10x Goblet Squats (70/53)
Weightlifting
1 1/4 Front Squat (6-6-6-6-6)
5x8 1 1/4 Front Squats
-Start @ 40-45% of 1RM
-Working Sets
-Rest 2:30 between sets
Metcon
Metcon (Time)
3 Rounds:
800M Run
12x Chest to Bar Pull-Ups
6x Deadlifts (275/185)
*20:00 Time Cap
Scaling Options:
Run = 1,000M Row / 50x Cal AB
CTBPU = PU / Jumping PU
DL = Load (255/175) (225/125)