Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x PVC Dislocates
7x Front Squat
5x Box Jumps
3x Inch Worms
:30 Row
Weightlifting
Front Squat
15:00 to establish a 5RM Front Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
•12x Calorie Row
•10x DB Overhead Squats (50/35)*
•8x Burpee Box Jump Over (24/20)
Scaling Options:
Cal Row = Calories
DB OH Sqt = Load / Goblet
Burp BxJO = Height / Burpee