CrossFit Pineville – CrossFit
Warm-up
200m Jog
then…
2 sets
10 Scap Pull-ups
10 Beat Swings
10 Naked Bar RDL
5 Naked Bar Power Cleans
Weightlifting
3 sets:
6-8 Deadlifts
Rest :20
3 Tall Box Jumps
Rest 3 min
Deadlift (3×6-8)
Build through sets
Metcon
Choose Helen or Helena
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
