Skip to main content

Warm-up

3 sets
30 Banded Face Pulls
20 Banded Good Mornings
10 Medball Cleans
:30 Samson Stretch Each Side
then…

Clean Progressions

Weightlifting

Power Clean (Power Clean + Hang Clean + High Hang Clean)
E2MOM for 10 sets
*Sets 1-3 – 60-65% 1RM PC
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

Metcon

Metcon (Distance)
Against a 12:00 Clock:
6 Rounds
5 Burpee Pull-ups (Rx+ Ring MU)
5 Devil’s Press (50/35)

In remaining time:
ME Meters Row

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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com