CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
3 sets
6 DB RDL Per Leg
6 DB Hang Power Clean Per Arm
6 SA DB Push Press with Pause at the Top Per Arm
Metcon
Metcon (Time)
3 RFT
30 ALT DB Squat Cleans (50/35)
30 Burpees Over the DB
DB comes to the ground for every squat clean.
2 feet must clear the DB on the burpees
18 min cap
Accessories
3 sets for quality
1:00 Dball Hold
10 Strict T2B
Rest as needed
