Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Weightlifting

20 mins

Back Squat (3, 3, 3, 3, 3, 3)

*Work up to a moderate set of 3 in 6 sets

*1st set after naked bar starts your 6 sets

Metcon

Metcon (2 Rounds for time)

3 RFT

15 Thrusters (95/65)

60 DU

*1:2 DU/SU

*8 minute cap

Rest 2 minutes after cap

4 RFT

5 Pull-ups (Rx+C2B)

10 Bar Facing Burpees

15 SDHP (95/65)

Rest 1 minute

*Include 1 minute rests in score for total time of the 4 rounds