Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Squat Clean
10x Scap Pull-Ups
10x Calorie Row
Weightlifting
Every 1:30 for 12:00 (9 Sets)
Odd: 2x Clean Pulls + 1x Squat Clean
Even: 6x Strict Chest to Bar Pull-Ups
*Working Weight
Clean Pull (2-2-2-2-2)
Squat Clean (1-1-1-1-1)
Strict Chest to Bar Pull-Ups (6-6-6-6)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
18x Thrusters (115/75)
12x Calorie Row
6x Ring Muscle-Ups
Scaling Options:
Thrusters = Load
Cal Row = None
RMU = Ring/Bar Dips