Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Split Jerk (1×1)

*Take 20 min to find a 1RM

Metcon

Metcon (3 Rounds for time)

Every 6 min for 3 sets

500m Row

10 Strict HSPU

20 T2B

30 Push-ups

Home Workout

Metcon (AMRAP – Rounds and Reps)

Affiliate Challenge 1

10 Min AMRAP

10 air squats

9 db snatch right arm (50/35)

10 pushups

9 db snatch left arm(50/35)

Accessories

Strict Handstand Push-ups (5 x 3-10)

E2MOM

if you have the ability to, add a defecit

Metcon (4 Rounds for reps)

V-Up complex

4 x 6-10

Good Mornings (3×8-12)