Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Back Squats (45/60/75%)*
:10 Dip Support Hold ( T&B)
5x Wall Balls
20x Jump Rope
*Based off 3/26/19
Weightlifting
Every 2:30 for 10:00
8x Back Squats
*@80% 5RM BS (3/26/19)
**5th Set @ 10:00 Mark
Back Squat (8-8-8-8-8)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
60x Double-Unders
30x Wall Balls (20/14)
15x Ring Dips
Scaling Options:
DU = Reps / 50 Singles + 5 Burpees
WB = Load / Height
Dips = Reps / Bar