CrossFit Pineville – CrossFit
Warm-up
3 sets with a naked bar
10 DL
10 Hang Muscle Clean
10 Thrusters
:30 Back Rack Squat Hold
**Wrist/Hip/Ankle mobility b/t each set
Weightlifting
Pause Clean (2 Pause Clean + 1 Clean)
)
E2MOM for 5 sets at 70-80% of 1RM Clean
(Pause for a full second at the knee on the way up)
Metcon
Metcon (Time)
2 RFT
30 Abmat Sit-ups
15 HR Push-ups (Rx+ Strict Ring Dips)
30 Cal Row (Rx+ Ski)
15 Back Squats (155/105)
