Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds
•400M Run
•15x Russian KBS (53/35)
•10x Arch to Hollow Swings
-then-
10:00 to build to 90% BS
Weightlifting
Back Squat
3x2 BS @ 90% 1RM
-Rest 2:30 between sets
Metcon
Metcon (4 Rounds for time)
Every 4:00 for 16:00
•400M Run
•12x Deadlifts (225/155)
•10x Pull-Ups