Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Cleans
5x Front Squats
5x Squat Cleans
5x Strict Press
5x Push Press
5x Split Stance Strict Press
5x Split Jerk
Weightlifting
Every 2:00 for 12:00
•1x Squat Cleans
•1x Split Jerk
*Working Sets
Squat Clean
Split Jerk
Metcon
Metcon (5 Rounds for time)
Every 4:00 for 20:00
15x Calorie Ski
12x Deadlifts (225/155)
9x Ring Dips
6x Burpees Over Bar
3x Front Squats (225/155)
Scaling Options:
Cal Ski = Calories
DL = Load (185/125) (155/105)
R. Dips = Reps / Bar Dips
BOB = Burpees
FS = Load (185/125) (155/105)