CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
20 mins
6×3
*6 min EMOM
*At 65-75% 1RM
*Spend 10 minutes warming up to this weight
*Focus on speed and form in these reps
Deadlift (6×3 @ 65-75% 1RM)
Metcon
Metcon (AMRAP – Reps)
6 minute AMRAP
1 Thruster (95/65)
1 Pull-up
2 Thrusters
2 Pull-ups
3…
3…
*Score is the rep number from the last completed round
*Ex: You finished the round of 6 thrusters/6 pull-ups + 4 more thrusters on round 7, your score is 6
**Rest 5 minutes, then complete the WOD backwards from the last finished full round at 75% effort NFT.
