Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:30 Jump Rope
7x Wall Balls
5x Muscle Cleans (Empty Bar)
:20 Ring Support Hold (Top/Bottom)
7x Front Squats (Empty Bar)
5x Hang Squat Cleans (Empty Bar)
Weightlifting
Squat Clean
Every 2:30 for 15:00
-Perform 3x Touch & Go Squat Cleans
-Working Sets
Metcon
Metcon (Time)
50-40-30-20-10
•Double-Unders
30-25-20-15-10
•Wall Balls (20/14)
15-12-9-6–3
•Ring Muscle-Ups
20:00 Time Cap
Scaling Options:
DU = 2x Singles + 5x Burpees
WB = Load/Height
RMU = Reps / Dips