CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Back Squat (5,3,1,8,8,8)
Every 2:30
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
