Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Power Clean
5x Strict Press
5x Push Press
5x Push Jerk
7x Arch to Hollow Swings
30x Jump Rope
Weightlifting
Every 2:00 for 12:00 (6 Sets)
2x Hang Power Clean
2x Push Jerk
*Working Weight
Hang Power Clean (2-2-2-2-2-2)
Push Jerk (2-2-2-2-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:00
•32x Double-Unders
•16x Deadlifts (185/125)
•8x Ring Muscle-Ups
Scaling Options:
DU = 50x Singles + 5x Burpees
DL = Load
RMU = Ring/Bar Dips