Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

3 sets

Sumo DL x8

Rest 60 sec

Weighted Pull-up x4

Rest 60 sec

Ring Support Hold x 30-60 sec

Rest 60 sec

*All 3 sets of DL and Pull-ups should

be heavy

Sumo Deadlift (3×8)

Weighted Pull-ups (3×4)

Metcon

Metcon (3 Rounds for time)

3 sets

20 Burpees

100′ Farmers Walking Lunges (45/25# plates)

Rest 2:00