CrossFit Pineville – CrossFit
Warm-up
15 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%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
Shoulder Press (5, 3, 1, 4×5)
Metcon
Metcon (3 Rounds for reps)
18 min ALT EMOM
Min 1: 20/15 Cal Row
Min 2: 11-15 Burpees
Min 3: 12 Front Rack DB Walking Lunges (50/35)
*If you hit all the calories in last week’s EMOM, go up
*Total cals is score 1, total burpees is score 2, total lunges is scores 3
