CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Power Clean (2 Clean Lift-Off + 1 Power Clean)
EMOM for 10 sets
*Build Over Sets
Metcon
Metcon (Time)
5 RFT
400m Run
6 G2OH (155/105)
12 Pistols
Home Workout
Metcon
Metcon (Time)
800 Meter run
60 Slam balls
40 DB gob Squats (50/35)
20 Toes to DB or KB
10 Alt SA DB Manmaker (1 pushup + 1 DB row right arm + burpee clean + thruster)
400 m run with DB
Sub out Slamballs for KBS
Accessories
Metcon (Weight)
3 rounds at your own pace
Cossack squat x 10-16 (5-8 per side)
SL RDL x 8-10 per side
