Crossfit Pushinw8 - CrossFit
Warm-up
20x Cal Assault Bike
5x Front Squats (45%)
15x Arch to Hollow Swings
5x Front Squats (60%)
10x Dislocates w/ Lunge
Weightlifting
Front Squat
EMOM 5:00
2x FS @ 70% 1RM
Metcon
Metcon (Time)
50x Calorie Row
50x Burpees onto Plate (45/25)
50x Plate Ground to Overhead (45/25)
50x Chest to Bar Pull-Ups
50x Weighted Overhead Lunges (45/25)
Scaling Options:
Cal Row = Reps
BTP = Reps/Burpees
BGTO = Reps/Weight
CTBPU = Reps/Pull-Ups
WOL = Reps/Weight
*1 Left Leg + 1 Right Leg Lunge = 1 Rep
**No Time Cap
***Scale from 50s to 30s