CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
15 min
Paused Back Squat (12×1 EMOM)
*3 second pause in bottom of squat
*Build to a heavy single for the day.
Metcon
Metcon (Time)
5 sets
20/15 Cal Row or 200m Run
8 T2B
200m Run or 20/15 Cal Row
8 Thrusters (135/95)
Rest 1:00
*Score is total time including rest
*You can start with the row or run, but
do one of each during a set.
