CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Shoulder Press (5,3,1,3,2,1,8,8)
Every 2:30
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7-8 – 8 reps @ 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 Air Squats
20 Single Arm DB Push Press (50/35)
20 ALT DB Squat Snatch (50/35)
