Crossfit Pushin Weight - CrossFit
Warm-up
AMRAP 7:00
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers
10 Up-Downs
7 Hand Release Push-Ups
Metcon
Death Row (20 Rounds for reps)
EMOM 20:00
Min 1: 20/15x Calorie Row
Min 2: 15x Burpees
Modifications:
Cal Row = :40 Effort / 15/12 Bike
Burpees = :40 Effort / Up-Down
Skill
3 Sets:
2:00 Max Distance HS Walk
~or~
2:00 Slow Quadruped Crawl
-Rest 1:00 b/t sets