CrossFit Pineville – CrossFit
Your greatness is not what you have, it’s what you give.
Warm-up
10 mins
Weightlifting
25 mins
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 10 reps @80%
*If you made all 10 reps on the 20th at 75%, then go to 80%. If not, stay at the same weight and hit all reps
Back Squat (5, 5, 3, 2, 2, 10)
Metcon
Metcon (Time)
3 Rounds
400m Run
20 Burpee Box Jump Overs (24/20)
10 C2B (Rx+ Bar MU)
