Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

3 sets of Max Reps

Unbroken Shoulder Press (80%/70% of body weight)

Rest 15 sec

Unbroken Strict Pull-ups

Shoulder Press (3xME)

*Guys try to work off of 80% body weight and women off 70% body weight .

*Adjust weight so you can get atleast 5+ reps the first set.

Strict Pull-Ups (Bar) (3xME)

Metcon

Metcon (Time)

For time:

10 Wallballs (20/14)(Rx+ 30/20)

1 HR Push-up (Rx+ 1 Strict Ring Dip)

9 Wallballs

2 HR Push-ups

8…

3..

……

1 Wallball

10 HR Push-ups (Rx+ Strict Ring Dip)