CrossFit Pineville – CrossFit
Warm-up
15 mins
Metcon
Metcon (Weight)
2 sets
50m KB Front Rack Carry (R Arm)
50m KB Waiters Carry (R Arm)
50m Suitcase Carry (R Arm)
50m KB Front Rack Carry (L Arm)
50m KB Waiters Carry (L Arm)
50m Suitcase Carry (L Arm)
*No rest b/t rounds just keep moving
*Pick a weight where you don’t have to put the KB down
Weightlifting
Front Squat (3, 3, 3, 2, 2, 1, 1, 1)
*70% of 1RM for sets of 3
*80% of 1RM for sets of 2
*85-90-95% for sets of 1
*If no true 1RM then work up in weight
