CrossFit Pineville – CrossFit
“If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins
Warm-up
15 mins
Weightlifting
20 mins
Pause Front Squat
Every 45 sec for 8 sets
*1 rep @92-94% of 1RM pause front squat
*Take 10 mins to warm up to 90+%
Paused Front Squat (8×1 @ 92-94%)
Metcon
Metcon (Time)
21 Bar-Facing Burpees
12 Hang Cleans (Rx+205/135)(155/95)
15 Bar-Facing Burpees
9 Hang Cleans
9 Bar-Facing Burpees
6 Hang Cleans
*Can be power or squat clean. Whatever you need to do to get the work done
