CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Snatch (1×1)
*Take 15 min to work up to 80% of 1RM
Metcon
Metcon (4 Rounds for weight)
Every 5 min to 20 min
500m Row or 1k Bike
5 Snatches
*You must row twice and bike twice
*You only get 5 snatch attempts per set and your score is total weight for the successful reps.
*May increase or decrease weight through sets.
