CrossFit Pineville – CrossFit
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