Monday

CrossFit Pineville – CrossFit

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Warm-up

20 mins

(No Measure)

Dynamic Warm-up

Metcon

Metcon (Time)

15 Thrusters (40% of FS)

Rest 1 min

15 Pull Ups

Rest 1 min

12 Thrusters

Rest 1 min

12 Pull Ups

Rest 1 min

9 Thrusters

Rest 1 min

9 Pull Ups

*Include rest time in score
Rest 3 mins, then…

1-Mile Run (Time)

Max Effort 1-Mile Run