Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
10x Arch to Hollow Swings
10x Cossack Squats (Each)
10x Cuban Press (45/35/15)
10x Ring Rows
Metcon
Metcon (Time)
FRANkenstein
21-15-9
•Thrusters (95/65)
•Pull-Ups
~then~
15-9-3
•Squat Cleans (115/80)
•Chest to Bar Pull-Ups
~then~
9-6-3
•Squat Clean Thruster (135/95)
•Bar Muscle-Ups
Scaling Options:
BMU/CTB/PU = Jumping/Ring Rows
Thr/Sqt Cl/Clu = Load (115/95/75 M)/(75/60/45 W)