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Strength

4rds 20 min cap

Station 1
8-10 Seated Tricep Press (Vid) (Heavy)
8-10 Per side Cross Body Tricep Ext (Vid) (Medium)

Station 2
8-10 (Per) Land Mine 1/2 Kneeling Press (vid)
*if landmine unaviable, SA DB Strict Press

Station 3
8-10 Heavy Dual KB SUMO DL
12 Cossack Squats (Rx+ Add weight in goblet)

Metcon

Metcon (AMRAP – Reps)
8 Min Amrap
Bike Cals
EMOM 5 Burpees
In 8 minutes, accumulate as many calories on the bike as possible. But at the start of every minute (0, 1, 2, 3, etc…) you must perform 5 burpees before you can continue riding.

Score is Total Cals on Bike at the end of the 8 minutes.

Michelle Shuck

Michelle 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