CrossFit Pineville – RISE
Metcon
“Repeat After Me Again”
90 on 30 off
1×3
Station 1:
Int 1: 15 v-ups
Int 2: 15 Pushups
Int 3: 30 sec Plank
Int 4: 15 Hang DB Power Cleans
Int 5: Rest
With Remaining time Each
Interval max distance on bike
Station 2:
Int 1: 15 v-ups
Int 2: 15 Pushups
Int 3: 30 sec Plank
Int 4: 15 Hang DB Power Cleans
Int 5: Rest
With Remaining time Each
Interval max distance on skier
Station 3:
Int 1: 15 v-ups
Int 2: 15 Pushups
Int 3: 30 sec Plank
Int 4: 15 Hang DB Power Cleans
Int 5: Rest
With Remaining time Each
Interval max Shuttle Runs
*Set Clock for 15 rounds of
90 on 30 off
**Rest round is set for transition
to next station and recover to
keep push
