CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Banded Good Mornings
10 Yoga Push-ups
10 Squat Therapy
then…
3 sets of Naked Bar Warm-up
5 Clean DL
5 High Hang Power Clean
5 Back Rack Thrusters
Weightlifting
Paused Front Squat (4×5)
4 sets E3MOM
5 reps at 60% of 1RM
Metcon
Metcon (AMRAP – Reps)
4 min AMRAP
1 Power Clean (155/105)
1 Thruster
1 Shoulder to Overhead
Rest to 7:00 then…
*Each movement is a rep
Metcon (Time)
For time:
15 Hang Squat Cleans (155/105)
30 S2OH
15 Hang Squat Cleans
