CrossFit Pineville – CrossFit
Warm-up
2 sets
:30 Jumping Jacks
:30 Superman Hold
10 Push-ups
then…
2 sets
10 No Push-up Burpee
10 Naked Bar Strict Press
then..
Push Jerk Progressions
Weightlifting
Push Jerk (5×3)
E2MOM for 5sets
3 Push Jerks at 60-70% of 1RM Push Jerk
Metcon
Metcon (Time)
For time:
500/450m Row
30 Burpees to 45# Plate
500/450m Row
20 Burpees to Plate
500/450m Row
10 Burpees to Plate
500/450m Row
**Starting at 0:00 and every 5 min complete 15 wallballs (20/14)
*20 min cap
