Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Snatch Hi-Pull
5x Muscle Snatch
5x Overhead Squat
5x Sumo Inchworms
20x Double-Unders
Weightlifting
Every :90 for 15:00
1x Snatch Pull
1x Hang Snatch
1x Power Snatch
Metcon
Snatch Pull
Hang Snatch
Power Snatch
Metcon (5 Rounds for reps)
EMOM 25:00
Min 1: 30x Double-Unders
Min 2: 12/10x Toes to Bar
Min 3: 10x Deadlifts (225/155)
Min 4: 10x Burpees Over Bar
Min 5: Rest
Scoring:
5 Stations aka Rounds for scoring purposes.
Max Score for Round 1 = 30
Max Score for Round 2 = 12/10
Max Score for Round 3 = 10
Max Score for Round 4 = 10
Score = Average Reps during that station. So if you were able to do 30x DU each round at station 1 then you would score 30 reps for that round.