CrossFit Pineville – CrossFit
Warm-up
15 mins
Dynamic Warm-up (No Measure)
Weightlifting
20 mins
With a running clock..
5 mins to establish a heavy 1 rep Shoulder Press
5 mins to establish a heavy 1 rep Push Press
5 mins to establish a heavy 1 rep Push Jerk
*Start with a naked bar for shoulder press
Shoulder Press (1×1)
Push Press (1×1)
Push Jerk (1×1)
Metcon
Metcon (Time)
Cal row buy-in (50/35)
21-15-9
Clean & Jerk (Rx+ 135/95)(95/65)
Pull-ups (Rx+ C2B)
*Run a 2nd heat (starting at the 5 min mark) if needed for rowers
