CrossFit Pineville – RISE
Metcon
“Venom”
EMOM x 5
3 sets
1: 30 sec Max Wallballs
2: 30 sec Max Jumping Split Lunge
3: 30 sec Max jump rope Speed Steps
4: 30 sec Max RowCals
5: Rest
*goal is maximum output, do not hold back, 100% effort!
Strength
“Grinch”
3-4 sets
100′ Farmer Carry Walking Lunge
*complete this unbroken
rest 30 sec
10/10 Banded Monster walk each way
rest 30 sec
10/10 Banded monster walk each way
rest 2 min
*Ride bike easy to moderate if you want
