Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

20 mins

Hang Power Snatch (2, 2, 2, 2, 2, 2)

*Try to increase weight through sets

*If you fail, go back down & finish sets at that weight

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds

4 min AMRAP

5 Strict Pull-ups (Rx+ Strict C2B)

5 HR Push-ups (Rx+ Strict HSPU)

6 Box Overs (Rx+ 30/24)(24/20)

*Rest 2 min after each AMRAP

*Start next AMRAP where you left off

from before.

*Score is total rounds and reps.