CrossFit Pineville – CrossFit
Warm-up
1 set:
:30 row
10 snatch-grip deadlifts (empty bar)
1 set:
:30 row
10 snatch pulls (empty bar)
1 set:
:30 row
10 power snatches (empty bar)
1 set:
:30 row
10 overhead squats (empty bar)
1 set:
:30 row
10 hang squat snatches (empty bar)
3 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
– Rest 1:00 between sets.
Weightlifting
Power Snatch (1 Power Snatch + 1 Hang Squat Snatch + 1 OHS)
EMOM for 10 sets
Build through sets
Metcon
Metcon (Calories)
15 min AMRAP
Max Cal Row
-Starting at 0:00 and every 3:00 perform 10 burpees
