Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

*Start around 60% 1RM FS and increase from there.

Front Squat (4, 4, 4, 4, 4, 4 (1 Pause FS + 3 FS, start @ 60%+))

Metcon

Metcon (Time)

50 Bar Facing Burpees

EMOM (starting at 1:00) complete 3 Power Clean to OH (Rx+ 55% 1RM PC)(50% 1RM PC)