CrossFit Pineville – CrossFit
Don’t decrease the goal, increase the effort.
Warm-up
15 mins
Weightlifting
30 mins
15 mins
Pause Front Squat
*Every 30 seconds for 12 sets
*Use 90% of last weeks 1-RM
15 min
Bent Over Row
3×6
*Same weight across all sets
Paused Front Squat (12×1 @ 90% of last week’s 1RM)
Bent Over Row (3×6)
Metcon
Metcon (Time)
For time:
12-9-6
C2B (Rx+ Ring MU)
Front Squats (Rx+205/135)(155/95)
