Monday

CrossFit Pineville – CrossFit

Live your life by design, rather than by default.

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Warm-up

15 mins

Weightlifting

25 mins

Front Squat E2MOM for 10 sets

*Sets 1-4 = 3 reps @ 70-80%

*Sets 5-8 = 2 reps @ 80-90%

*Sets 9-10 = 1 rep @ 90-95%

Front Squat (3, 3, 3, 3, 2, 2, 2, 2, 1, 1)

Metcon

Metcon (2 Rounds for time)

2 sets

500m Row

10 OHS (Rx+155/115)(95/65)

10 Burpee Box Jump Over (24/20)

10 Thrusters (Rx+155/115)(95/65)

Rest 4 min

*Each Round for time