Friday

CrossFit Pineville – CrossFit

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Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

3-3-3 Press Complex (5 sets at 60-70% 1RM Shoulder Press)

3 Shoulder Press

3 Push Press

3 Push Jerk

Metcon

Metcon (No Measure)

18 minute ALT EMOM

200m Row

20 Abmat Sit-ups

100m Run