CrossFit Pineville – CrossFit
Warm-up
15 minutes
Weightlifting
Back Squat E2MOM
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – ME @ 80%
Rest 3 min then…
1 set of Back Squat by
same number of reps as ME
set but at 70% of 1RM.
*Only one breathe allowed at the top of the ME set.
Back Squat (6-4-2-2-1-ME)
Back Squat (1x Same number as ME set)
Metcon
Metcon (3 Rounds for time)
Every 5 min for 3 sets
20/15 Cal Row
10 Box Facing Burpee Box Jump Overs (24/20)
15 T2B
20 Thrusters (95/65)
*Scale accordingly to get everything in within 4 min.
