CrossFit Pineville – CrossFit
Warm-up
2 sets
:20 Squat Jumps
:20 Goblet Hold
:20 KB SDLHP
:20 Goblet Bottom Squat Hold
then…
2 sets with naked bar
5 Bent Over Rows
5 Hang High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
Weightlifting
Clean (8×2)
Every 2 min for 8 sets. 2 squat cleans at 85% of 1RM
right into…
Hang Clean (4×3)
Every 30 seconds for 4 sets at 50% of 1RM clean
*These are squat
*Hang onto the bar for all 3 reps.
Metcon
Metcon (4 Rounds for reps)
12 min ALT EMOM
Station 1: 4 50′ shuttle runs AFAP
Station 2: 40 DU + ME Strict HSPU
Station 3: Rest
*Scale Strict HSPU to Strict DBL DB Press
*Score is total Strict HSPU/Press each round