CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Back Squat (3×10)
60% of 1RM
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP
2k Row (Rx+ 5k Bike)
30 Pull-ups (Rx+ C2B)
800m Run
30 Burpees
150 DU
*Every 1k on row and 2.5k on
bike equals 1 rep
*Every 100m on the run equals 1 rep
*There are a total of 220 reps per round
