Friday

CrossFit Pineville – CrossFit

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Warm-up

12 mins

Dynamic Warm-up (No Measure)

Weightlifting

25 mins

Push Press 5×5

*Work up to a heavy set of 5 by the 4th set, use the 5th set as a back off set

Push Press (5, 5, 5, 5, 5)

Metcon

Metcon (2 Rounds for reps)

4 min AMRAP

3 Hang PC (60% 1RM PC)

6 Push-ups

9 Air Squats

Rest 3 mins

4 min AMRAP

3 Hang PC (60% 1RM PC)

6 Push-ups

9 Air Squats