CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up/Barbell Warm-up
Weightlifting
30 mins
Find 3RM Thruster
*Performance – take from the floor
*Fitness – take from the rig
*Mobility between sets
Thruster (Find 3RM)
Re-test from 8/10/15
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 ALT KB Snatch (1.5/1)
10 Hollow Rocks
