CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Gymnastics
15 mins
Metcon (6 Rounds for reps)
6 Rounds (E2MOM)
Strict Pull Ups
30 secs on 90 secs off
*Use a modification that allows at least 5 full range reps each round
Metcon
Metcon (2 Rounds for weight)
5 Rounds NFT
3 Power Snatch (50-75% 1RM)
5 Box Jumps
7 KBS (As heavy as possible with good form)
Record Power Snatch Weight as round 1, KB Weight as round 2
