Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

Deadlift (10-10-10-8-6)

E3MOM

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

*If you don’t know your max start light and increase.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m Run

20 Goblet Lunges (1.5/1)(Rx+ 2.0/1.25)
*Every 100m counts as a rep.