Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Front Squats (Empty Bar)
5x Scapular Pull-Ups
10x Wall Balls
5x Strict Pull-Ups
10x Calorie Row
Weightlifting
Every 2:30 for 10:00
8x Front Squats
*5th Set @ 10:00 Mark
Front Squat (8-8-8-8-8)
Metcon
Metcon (Time)
For Time:
100x Calorie Row
80x Wall Balls (20/14)
60x Pull-Ups
40x Front Squats (135/95)
20x Bar Muscle-Ups
20:00 Time Cap
Scaling Options:
Cal Row = 5:00
WB = Load/Height
PU = Reps /JPU/Rows
FS = Load (95/65)
BMU = Strict Pull-Ups