Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Back Squats*
10x PVC Dislocates
200M Run
10x Banded Pull-Aparts
5x Cossack Squats (Per Leg)
*Working Weight
Weightlifting
Every 2:30 for 10:00 (5 Sets)
3x 1 1/4 Back Squats*
6x Strict Chest to Bar Pull-Ups
*Working Sets
1 1/4 Back Squat
Strict Chest to Bar Pull-Ups
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20:00 Time Cap
Scaling Options:
Run = Distance / Row
OHS = Load / Front Sqt