Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Cossack Squats (5x Per)
7x Arch to Hollow Swings
5x Wall Balls
10x Lateral Step-Ups (5x Per)
7x Front Squats
5x Chest to Bar Pull-Ups
Weightlifting
Paused Front Squat
15:00 to establish a 5RM Paused Front Squat*
*:01 Pause @ Bottom Depth Each Rep
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
5x Chest to Bar Pull-Ups
10x Burpee Box Jumps (30/24)
15x Wall Balls (20/14)
Scaling Options:
CTBPU = Pull-Ups / Jumping / Ring Rows
Bur BxJ = Height / Burpees
WB = Height / Load