CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Weightlifting
30 mins (15 mins each)
OHS 1×3
*Work up to a heavy 3 rep or stay light and work on form
Bent Over Row 5×3
*Increase weight through sets
Overhead Squat (1×3)
Bent Over Row (3, 3, 3, 3, 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Slam balls (30/20)
150′ Plate Pinch Carry (35/25)
10 Russian Twists (35/25)
*150′ = 1 time circling both rigs from where you start
*Must stay with same hand through
150′ carry. Can change hands on each round
