Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Lateral Step-Ups (Per)
10x Kip Swings (Bar / Rings)
5x Internal Rotations (Per)
10x Scap Pull-Ups
5x Jump Squats
Weightlifting
Every 3:00 for 15:00
6x F. R. Wtd Step-Ups*
8-10x Supine Ring Rows
*Per Leg
-Working Sets
Front Rack Weighted Step-Up
Supine Ring Rows
Metcon
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
16:00 Time Cap
Scaling Options:
Pistols = Goblet Squats
MU = CTB / Pull-Ups
HPC = Load