Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,4,3,2,1,4)

Every 2:30

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Metcon

Metcon (AMRAP – Rounds)

4 sets

3 min AMRAP Mary

5 Strict HSPU

10 Alt Pistols

15 Pullups
*Rest 90 sec after each 3 min AMRAP

*Pick up where you left off

*Score is total completed rounds.