Monday

CrossFit Pineville – CrossFit

We are all living in cages with the door wide open. -George Lucas

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Warm-up

10 mins

Weightlifting

25 mins

Power Clean

Every 2 minutes for 10 sets

*Build to a heavy 2-rep

Power Clean (2, 2, 2, 2, 2, 2, 2, 2, 2, 2)

Metcon

Metcon (Time)

4 Rounds

3 Hang Power Cleans (Rx+205/125)(155/85)

2 ALT Reverse Lunges (Rx+205/125)(155/85)

1 SOH (Rx+205/125)(155/85)

200m Run

*10 min cap

Afterbash

3 sets

Supine Ring Row x10

Rest 30 secs

Hollow Hold 40-60 seconds

Rest 30 secs