Friday

CrossFit Pineville – CrossFit

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Warm-up

2 sets

30 sec Air Squats

30 sec Sprinter Stretch Each Side

15 Reverse Snow Angels

5 Barbell Jefferson DL

Barbell Complex/Position Warm-up

Weightlifting

Hang Clean & Jerk (8×1)

E2MOM for 8 sets

*Start at 65% and increase through sets.

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRAP

30/20 Cal Bike Buy-in

ME Burpees in remaining time

Rest 3 min b/t sets
*Score is total burpees completed each round

Home Workout

Metcon (Time)

3 rounds for time

25/20 cal bike or 400 m run

20 wallball(20/14)(30/20)

5/5 SA DB manmakers (50/35)(70/45)

Accessories

3 rounds

30 sec to 1 min handstand hold (challenge yourself!!)

8-12 hammer curls per arm

Rest as needed