Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up/Clean Barbell Warm-up

Weightlifting

35 mins

Front Squat (3@75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%)

Hang Clean (Take 15 mins to work up to heavy double)

Fitness: sub Power Clean

Metcon

Metcon (Time)

21-15-9

DL (Rx+ 185/115)(135/85)

T2B