Monday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Find 3RM Thruster

*Performance – take from the floor.

*Fitness – can take from rig.

Thruster (Find 3RM)

Metcon

Metcon (Time)

21-15-9-6-3

Hang Power Cleans (40% of 1RM Clean)

Burpees