CrossFit Pineville – CrossFit
Warm-up
15 mins
Dynamic Warm-up (No Measure)
Weightlifting
20 mins
Deload Complex
Snatch High Pull + Hang Snatch
*Spend 20 mins working on positions
and don’t go higher than 70% of
1RM
Hang Snatch (Snatch High Pull + Hang Snatch)
Metcon
Metcon (2 Rounds for time)
From 0:00 to 6:00
2 RFT
4 Strict Pull-ups (Rx+ C2B)
7 KB Thrusters (Right Arm) (1.5/1)
8 Kipping Pull-ups (Rx+ C2B)
7 KB Thrusters (Left Arm) (1.5/1)
*Rest with remaining time
At 6:00
2 RFT
4 Strict Pull-ups (Rx+ C2B)
7 KB Thrusters (Right Arm) (1.5/1)
8 Kipping Pull-ups (Rx+ C2B)
7 KB Thrusters (Left Arm) (1.5/1)
*Record time for each 2 round set
*6:00 cap each
*No butterfly
