Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

50/40 Cal Row

40 DL (225/155)

50/40 Cal Row

Accessories

5 supersets

Barbell Bridges x 5

Banded Pull Aparts x 25

Barbell Bridges (5×5)

*build through sets

Home Workout

Metcon (Time)

400 m run

40 DB hang cleans

400 m run

40 wall balls or gob let squats

400 m run

Accessories

5 supersets

glute Bridges x 10

Banded Pull Aparts x 25