Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

*More advanced may perform a ring MU into their sets of dips

Deadlift (3×6)

Ring Dips (3×10-15 reps)

Metcon

Metcon (Time)

3 Rounds

500m Row

15 Wallballs (Rx+30/20)(20/14)

25 KBS (Rx+2.0/1.25)(1.5/1)

*15 minute cap