Crossfit Pushin Weight - CrossFit
Warm-up
EMOM 9:00
(1) 10x Thrusters
(2) 10x Arch to Hollow Swings
(3) 10/7x Push-Ups
Strength
5x6 Bench Press
-Rest :30-:45
4x10 Lateral Step-Ups
-Rest :90, 10x Per Leg
*Working Height
Bench Press (6-6-6-6-6)
Lateral Step-Ups (10-10-10-10)
Metcon
Metcon (Time)
10 Rounds:
3x Thrusters (155/105)
3x Bar Muscle-Ups
12:00 Time Cap
Scaling Options:
Thrusters = Load (135/95) (115/75) (95/65)
BMU = Reps / CTB / Pulll-Ups