CrossFit Pineville – CrossFit
Warm-up
15 mins
Dynamic Warm-up (No Measure)
Metcon
20 mins
Metcon (2 Rounds for time)
7 sets every 90 sec
5-10-15 shuttle runs
*5 yard down & back + 10 yard d&b + 15 yard d&b
*Record 1st and 7th times.
Metcon (Weight)
5 sets of Complex:
5 Hang Cleans
7 Front Squats
3 Push Jerks
*Must complete all reps unbroken to count as a score
*Record heaviest weight completed