CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 arm circles forward
10 arm circles backward
10 strict presses
:30 SU
1 set:
10 push jerks (empty bar)
5 split jerks (empty bar)
5 split jerks (add 10-45 lb to each side)
3 split jerks (add 10-25 lb to each side)
3 split jerks (add 10-25 lb to each side)
3 split jerks (add 10-25 lb to each side)
– Take the bar out of a rack.
Weightlifting
Split Jerk (5×3)
E3MOM
Build to a heavy 3-rep
Start around 65-70% of 1RM Split Jerk
Metcon
Metcon (Time)
4 RFT
15 Bar Facing Burpees over the Bar
15 Front Squats (115/85)
75 SU
18 min cap
Manage your pace on the bar-facing burpees so that you are able to get to the barbell and hang on for larger sets.
Use the single-unders to catch your breath and prepare for the next round.
