CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
25 mins
*From the rack
2×5 @ 60% of 3RM
2×3 @ 70% of 3RM
3×2 @ 80% of 3RM
Thruster (2×5 @60% 3RM, 2×3 @ 70% 3RM, 3×2 @ 80% 3RM)
Metcon
Metcon (No Measure)
5 Rounds NFT
50m R Arm Front Rack KB Carry (1.5/1)
50m L Arm Front Rack KB Carry (1.5/1)
40 DU
30 sec Ring Push-up Plank Hold