Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
200M Run
10x Arch to Hollow Swings (Rings/Bar)
5x Air Planes (Per Side)
10x Ring Rows
Weightlifting
Every 3:00 for 15:00
6x Single Leg Romanian Deadlifts*
8x Bent Over Rows
*Per Leg
-Working Sets
Single Leg Romanian Deadlifts
Bent Over Row
Metcon
Muscle-Up Biathlon (Time)
400M Run
18x Ring Muscle-Ups
400M Run
15x Ring Muscle-Ups
400M Run
12x Ring Muscle-Ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap: 18:00
Scaling Options:
Run = Row/Ski/Bike
RMU = CTBPU/Pull-Ups/Rows