Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

Weightlifting

15 mins

12 Sets

1 Power Clean Every 40 seconds

*60% of 1RM

*Focus on speed and technique

Power Clean (12×1 @ 60% 1RM)

Metcon

Metcon (Time)

1000m row

21-15-9

KBS (Rx+2.0/1.25)(1.5/1)

Burpees to a 45# plate