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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

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