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Warm-up

3 sets
:30 Row
30 second Side Plank (each side)
10 Empty Bar Good Mornings
10 Empty Bar Back Squats
10 Empty Bar Behind the Neck Presses
10 Empty Bar Bent Over Rows

then..

Split Jerk Technique

Weightlifting

Power Clean & Jerk (Power Clean + Front Squat + Jerk)
E2MOM for 6 sets
*Build over the sets
*Pause in the jerk catch before recovering.

Metcon

Metcon (Time)
21-15-9
Deadlift (225/135)(Rx+ 275/185)
Bar Facing Burpees
*Complete 50 DU after each set of burpees

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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com