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Warm-up

3 Rounds
1:00 Row
10 American KBS
10 Goblet Squat
:30 Pigeon Stretch Each Side

Snatch Progression

Weightlifting

Every 90 seconds for 9 minutes:
Odd Rounds: 45 second Sandbag Hold (Heavy)
Even Rounds: 3 Back Squats @ 80%
Back Squat (3×3)

Metcon

Metcon (AMRAP – Reps)
12 min AMRAP
2-4-6-8-10….
Squat Snatch (135/95)
*100m run after each snatch set
*Score is total snatches completed.

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