CrossFit Pineville – RISE
Metcon (No Measure)
4:00 ON 1:00 OFF-1×2 (AMRAPS)
————–(1)————–
8 Cal Row + 8 Dips (Scale to Push-Ups)
————–(2)————–
8 D-Ball Over Shoulder + 10 COS Rev Fly*
————–(3)————–
20 SL Alt V-Ups + 2 Burpee Shuttle Runs**
*Squeeze for 3 count in the back
**Perform one burpee at each end before running back, down & back is 1
