Monday

CrossFit Pineville – CrossFit

If you aren’t willing to work for it, don’t complain about not having it.

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Warm-up

15 mins

Weightlifting

20 mins

Pause Front Squat

*Take 20 min to build to a heavy 1-rep

*3 sec pause in bottom

Paused Front Squat (Take 20 mins to work up to a heavy 1-rep)

Metcon

Metcon (Time)

12-9-6

Thrusters (Rx+165/115)(115/75)

Strict Pull-ups (Rx+ 5 Strict Ring MU)