CrossFit Pineville – RISE
Strength
4rds(Do All 4rds Before Moving On)
10 Pike HSPU/Z Press + :30 Rest
10 Dip/Push-Up + 1:00 Rest
4rds(Do All 4rds Before Moving On)
10 BenchRows + :30 Rest
10 Bench Flys (Diff Weight) + 1:00 Rest
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Metcon (2 Rounds for reps)
5:00 ME Slam Balls
8/5 cals on Bike EMOM (0,1,2,3,4)
Score is total number of slam Balls
1:00 Rest
5:00 ME Bike Cals
8 Slam Balls EMOM (before continuing to accumulate Bike Cals
Score is total number of cals
Rd 1 Score Is Total Slam Balls
Rd 2 Score Is Total Calories
