Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
:30 Jump Rope
10x Shoulder Taps (5x Per Side)
5x Power Cleans (Working Weight)
5x Push Jerk (Working Weight)
10x Wall Balls
Gymnastics
Double-Unders
(1) 50x UB DU Every 2:00
(2) 30x UB DU Every 2:00
(3) 30x Double-Unders Every 2:00
(4) 10-20x DU Every 2:00
(5) 15:00 Skill Work
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
11x Hand Release Push-Ups
3x Clean & Jerk (185/125)
20x Wall Balls (20/14)
Scaling Options:
HRPU = Elevated Push-Ups
C&J = Load (155/105) (135/95)
WB = Load / Height