Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Dynamic Warm-up (No Measure)

Weightlifting

25 mins

Snatch Complex

1 Snatch Pull + 1 Hang Snatch

10×1 E2MOM

*Start light and increase each set

*If you fail a set go back to last made set

and finish remaining sets at that weight.

Hang Snatch (10×1(Snatch Pull + Hang Snatch))

Metcon

Metcon (Time)

100 Russian KBS (Rx+ 2.0/1.25)(1.5/1)

*Every 10 swings perform 5 burpees

*15 minute cap