Push Press + ROMWOD

CrossFit VU – CrossFit

View Public Whiteboard


Start warming up those shoulders with the COS or a band attached to the rig.


Push Press (5 x 3)

You will have about 20 minutes to complete the Push Press.


Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.


Pick a rower or bike for the ESD portion.

A: Metcon (Distance)

Row for 8 Minutes @ 75-85% of your best 500m pace

Record your distance

Record Calories in the comments

B: Metcon (Distance)

Bike for 8 Minutes keeping your watts from 200-350ish

Record distance

Record calories in the comments



Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *