Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Dynamic Warm-up (No Measure)

Metcon

20 mins

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

500m Row (Time)

Max Effort 500m Row