CrossFit Pineville – CrossFit
Warm-up
15 minutes
Metcon
Bergeron Beep Test (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
The goal is to complete 1 round every minute on the minute, and to do so for as long as possible. If you do not make it 10 minutes, then you will perform it AMRAP style until the 10 minute mark. Which means everyone is working at least 10 minutes. If you are able to go 10 minutes EMOM style, continue on until you are unable to get the required work done within the minute.
*20 minute cap
Gymnastics
Ground Conditioning
5 RNFT
10 Hollow Rocks
10 Arch Rocks
10 V-ups
10 Supermans
