Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Clean (1 Clean + 2 Front Squats)

E3MOM for 5 sets

Sets 1-3 at 70% of max clean

Sets 4-5 at 80% of max clean

Metcon

Metcon (24 Rounds for reps)

24 min ALT EMOM

5-10 Strict Pull-ups (Rx+ Strict C2B)

20 Front Rack ALT Reverse Lunge (95/65)

5 Burpees Over the bar + 20 DU (Rx+ UB DU)