Monday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

3-3-3 Press Complex (4 sets)

3 Shoulder Press

3 Push Press

3 Push Jerk

Metcon

Metcon (Time)

DU 50-40-30-20-10

Front Squat 25-20-15-10-5 (Rx+ 135/85)(115/65)

*Performance from the ground

*2:1 SU/DU or 1:1 Highbound SU

15 minute cap