Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Deadlifts
5x Muscle Cleans
5x Front Squats
20x DU/Singles
5x Strict Press
5x Push Press
5x Dips
20x DU/Singles
Weightlifting
Every 2:30 for 15:00
•Bear Complex
*Working Weight Each Round
Bear Complex (1-1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (6 Rounds for time)
Every 3:00 for 18:00
•50x Double-Unders
•20x Ring Dips
Scaling Options:
DU = Reps/100x Singles + 5x Burpees
R.Dips = Reps / Matador / Parallettes