Friday

CrossFit Pineville – CrossFit

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Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

Push Jerk (1×3 @ 60%, 1×2 70%, 4×1 @ 80%+)

*If you miss on the singles, go back down and finish the rest of the sets there

Push Press (2×5 at challenging weight)

Metcon

Metcon (2 Rounds for reps)

4 minute AMRAP

30 DU

10 Wallballs (20/14)

Rest 1 minute

4 minute AMRAP

30 DU

10 Medball Slams (20/14)

2:1 Ratio SU to DU