Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Find 1 RM Snatch. If you’re unable to OHS, find a 1RM Power Snatch.

Snatch (Find a 1RM Snatch)

Power Snatch (Find 1RM Power Snatch)

Metcon

Metcon (3 Rounds for reps)

3 sets for max reps:

45 sec strict pull-ups

Rest 15 sec

45 sec shoulder press (75/55)

Rest 15 sec

45 sec push-ups

Rest 75 sec

*Score is total reps of each movement over the 3 sets