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Warm-up

3 sets
:10 Bike Build up Sprint
2 HS Kick-ups
:20 Wall Hinge Stretch
5 Push-ups

then…

2 sets of Naked Bar Complex
5 Muscle Snatch
5 Back Rack Thruster
5 OHS
5 Snatch Balance
5 Power Snatch

Weightlifting

Power Snatch (1×3)
*10 min
*Touch and Go Power Snatch
*Build to 65-70% of 1RM snatch for a TNG triple.

Metcon

Metcon (6 Rounds for reps)
24 min ALT EMOM
Minute 1: 20/15 Cal Bike
Minute 2: Touch & Go Power Snatch x 3 reps @ 65-70%
Minute 3: 10 HR Push-ups (Rx+ 10 Strict HSPU)
Minute 4: Touch & Go Power Snatch x 3 reps @ 65-70%

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com