Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Paused Front Squat (4×6)

*Same weight across all sets

*3 sec pause in the bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1000m Row Buy-In

Then AMRAP of…

40 DU

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

20 Ring Dips