Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
300M Row
10x Ring Rows
5x Cossack Squats (Per)
10x Scap Pull-Ups
5x Back Squats*
*Working Weight
Weightlifting
Every 3:00 for 15:00
6x Back Squats
8x Single Arm Rows (Per)
-Working Sets
Back Squat
Single Arm Dumbbell Row
Metcon
Metcon (4 Rounds for time)
Every 4:00 for 16:00
300M Row
20x Pull-Ups
10x Alt. Front Rack Lunges (135/95)
Scaling Options:
Row = Distance
PU = Reps / Jumping / Rows
FRL = Load