CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
20 min
Strict Pull-ups / Weighted Pull-ups
6 sets of 5-8 reps
*Complete all reps without coming off the bar.
*You must be able to do all 6×5 strict before going to weighted
Strict Pull-Ups (Bar) (6×5-8)
Weighted Pull-ups (6×5-8)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 DL
1 Hang Power Clean
1 Front Squat
1 Push Press
*(115/75)
*Perform 5 burpees anytime the bar rests on the ground.