CrossFit Pineville – RISE
Metcon
Flawless “part 1”
40 on 20 off
1×6
—————–(1)——————-
Echo Bike (arms only) 70% effort
—————–(2)——————-
Z-Press for 20 sec
Dual OH Hold in Z press 20 sec
—————–(3)——————-
Shoot Through Pauses (2 count pause on each end of each rep)
—————–(4)——————-
Renegade Row (Pushup-Row Right-Row Left)
Metcon
Flawless “part 2”
3 min Max Cal Ski/Bike/Row
rest 2 min after part 1, then hit this hard
