Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
•200M Row
•10x Arch to Hollow Swings
•10x Banded Pull-Aparts
•10x Ring Rows
Weightlifting
Pendlay Row
15:00 to establish a 5RM Pendlay Row
Pendlay Row
15:00 to establish a 5RM Pendlay Row
Metcon
Metcon (Time)
4 Rounds:
•300M Row
•20x Alternating DB Snatch (70/50)
•10x Bar Muscle-Ups
20:00 Time Cap
Scaling Options:
Row = Meters
DB Sn = Load (50/35)
BMU = CTB / PU / Jumping