Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

20 mins

7 sets every 90 sec of:

1 Power Clean + 2 Push Jerk

Push Jerk (7×2)

Metcon (9 Rounds for calories)

3 Rounds

:45 sec Row

:45 sec Rest

:45 sec Ski

:45 sec Rest

:45 sec Bike

:45 sec Rest

*Score is total Cals each round

*Can start on any apparatus and rotate through

Metcon