Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
300M Row
10x Walking Lunges
5x Wall Balls
10x Arch to Hollow Swings
5x Strict Pull-Ups
Weightlifting
Every 3:00 for 15:00
6x Back Rack Lunges (Per)
8x Weighted Pull-Ups
-Working Sets
Back Rack Lunge
Weighted Pull-ups
Metcon
Metcon (Time)
4 Rounds:
500M Row
30x Wall Balls (20/14)
10x Chest to Bar Pull-Ups
20:00 Time Cap
Scaling Options:
Row = Distance
WB = Load / Height
CTBPU = PU / Jumping / Rows