CrossFit Pineville – CrossFit
Do it with passion or not at all.
Warm-up
15 mins
Weightlifting
25 mins
Back Squat
E3MOM
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – ME @ 87%
*Only one breathe allowed at the top of the ME set
Back Squat (6, 4, 2, 2, 1, ME)
Metcon
Metcon (Time)
100 DU
10 Bar MU
20 Box Facing Burpee Box Jump Overs (24/20)
30 DB Front Rack Walking Lunges (50/35)
40/30 Cal Row (Rx+ 40/30 cal Bike)
