CrossFit Pineville – CrossFit
Warm-up
15 min
Movement Prep
Every 90 sec for 4 sets of each
Station 1: Ring MU Transition Drills
Station 2: 2-3 Power Cleans (Start around 50% and build to where you want for the metcon)
Metcon
Metcon (3 Rounds for reps)
3 sets
3 min AMRAP
400m Run
ME Strict Pullups (Rx+ Ring MU)
Rest 1 min
3 min AMRAP
400m Run
ME Power Cleans (135/95)(Rx+ 185/115)
Rest 1 min
*Score is Strict Pull-ups (Ring MU + Power Cleans each round
Home Workout
Accessories
Warm-up (No Measure)
Every 90 sec for 8 total rounds
odds: 45 sec to 1 min wall sit
evens: 45 sec to 1 min plank hold
Metcon
Metcon (3 Rounds for reps)
3 min AMRAP
400 m run
Max effort strict pullups remaining time
*sub in pushups
rest 1 min
3 min Amrap
400 meter run
Max effort burpees remaining time
rest 1 min
Score is total number of pullups/pushups + burpees each round
*3 total scores
