Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (3 Rounds for time)

3 sets

300/250m row

10 C2B (Rx+ Bar MU)

Rest 60

20/15 Cal Bike

15/10 Strict HSPU

Rest 2:00
*Include 60 sec rest in each sets’ time

*Can start on rower or bike if more than 10 people

Gymnastics

3 sets

Strict Pull-ups x 10-12 OR

Weighted Pull-ups x 10-12

Rest 1:00

1:15 Push-up Plank Hold

Strict Pull-Ups (Bar) (3×10-12)

Weighted Pull-ups (3×10-12)