CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
20 mins
Shoulder Press E2MOM
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Sets 4-7: 7 reps @ 65-70%
Shoulder Press (5, 3, 1, 7, 7, 7, 7)
Metcon
Metcon (8 Rounds for reps)
Every 3 minutes for 24 minutes (2 sets of each)
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 American KBS (1.5/1) + 30 Wall Balls (20/14)
Station 3 – Row 500m
Station 4 – 20 Pull-ups + 20 SDHP (95/65)(Rx+ 20 C2B)
*Score is total reps each 3 mins
*Scale to get at least 30 sec of rest each round
