CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Bench Press (4×6-8)
E3MOM
Metcon
Metcon (3 Rounds for reps)
3 sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs (24/20)+ Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs (24/20) + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs (24/20) + Max Reps of Toes to Bar
Rest 30 seconds
Home Workout
Metcon (Time)
Affiliate challenge 3
50 dual db deadlifts (50/35)
50 abmat sit-ups
50 box step ups (24/20)
50 single arm thrusters
20 min cap
Metcon (Weight)
3 rounds
50 meter OH DB carry (R)
50 meter OH DB carry (L)
30 sec lunge hold left
30 sec lunge hold right
