CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Back Squat (5,4,3,2,1,8)
Every 2:30
5@65%
4@75%
3@80%
2@85%
1@90%
8@75-85%
Metcon
Metcon (Time)
For time:
1k Row/2k Bike
80 ALT DB Snatch (50/35)
40 DB Suitcase Reverse Lunge (50/35)(20 each arm)
2k Bike/1k Row
*You can row or bike first but you need to do both in the WOD.
*18 min cap
