Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
300M Ski
7x Bench Press*
5x Wall Balls
30x Jump Rope
7x Scap Pull-Ups
5x T Push-Ups (Per)
Weightlifting
Bench Press
15:00 to Establish a 3RM Bench Press
Metcon
Metcon (Time)
6 Rounds:
10x Strict Pull-Ups
19x Wall Balls (20/14)
86x Double-Unders
20:00 Time Cap
Scaling Options:
StPU = Kipping/Jumping
WB = Load / Height
DU = 100x Singles + 5x Burpees