CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Clean Barbell Warm-up
Weightlifting
25 mins
Tall Clean 4×3
*stay light and focus on shrug and quickness under bar
8 min EMOM
Performance: 1 Clean + 1 Hang Clean at 60-65% 1 RM clean
Fitness: 2 Hang Power Cleans
Hang Clean (8x(1 Clean + 1 Hang Clean) @ 60-65% 1RM Clean)
Hang Power Clean (8×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Single Arm KB Push Press (1.5/1)
100m Suitcase Carry (1.5/1)
10 Burpees
