Crossfit Pushin Weight - CrossFit
Warm-up (No Measure)
4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups**
10 Alt. Groiners
10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes
**Progress to 5 Kipping Swings for Rounds 3 & 4
IN TEAMS OF 2...
100 Cal Row
30 Front Squat (185/125)|(135/95)
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
(Score is Time)