Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Metcon (Weight)

Barbell Complex 3×5

Power Clean

Front Squat

S2OH

Back Squat

S2OH

*1 time through complex equals 1 rep

*Must hang onto bar for all 5 reps

*Work to a heavy complex in the 3 sets

Metcon

Metcon (Time)

4 Rounds

40 DU

20 Slamballs (30/20)

10 Burpees