CrossFit Pineville – CrossFit
Warm-up
2 sets
1:30 Echo Bike
3 Broad Jumps
then…
3 sets with 25/15# plate
5 Kang Squats
10 Plate G2OH
15 Fast Feet on Plate
Weightlifting
Back Squat
E3MOM for 5 sets
Sets 1-3: 7 reps
Sets 4-5: 3
Building through all sets.
Going off of feel.
Metcon
Charlie Horse (Time)
For time:
50/35 Cal Bike
25 Front Squats (175/115)
25 Burpee Box Jump Over (24/20)
This is a retest from May. Check your history and push to beat yourself!
Barbell comes from the ground
15 min cap
