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Warm-up

3 sets
:20 Row building in intensity
2 Rope Pull-ups
3 Broad Jumps

then…

Deadlift Warm-up Building to 75%

Weightlifting

Deadlift (5×4)
E2MOM for 5 sets at 75%
**Dead Stop Deadlift
**Lower the bar back to the ground each rep. Do not drop from the top.

Metcon

Metcon (3 Rounds for reps)
Each Round for Reps
2:00 ME Row for Cals

Rest 1:00

2:00 AMRAP
12 Push Press (95/65)
12 Bar Facing Burpees

Rest 1:00

2:00
ME Rope Climbs (Rx+ Legless)

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com