Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Weightlifting

20 mins

Thruster (3, 3, 3, 3)

*From rack

*Increase weight each set

Gymnastics

10 mins

Metcon (4 Rounds for reps)

4 sets

2 Strict (Rx+ C2B)(Pull-ups) + ME Kipping

*Each round for ME kipping

*Rest approx 1:30 b/t each round

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 DU

15 V-ups (Rx+ T2B)

15 Clean & Jerks (115/75)