CrossFit Pineville – CrossFit
Warm-up
15 mins
Dynamic Warm-up (No Measure)
Metcon
Metcon (Time)
Partner WOD
40 Cal row
20 Thrusters (Rx+135/95)(95/65)
10 (Rx+ C2B)(Pull-ups)
40 Cal row
10 (Rx+ C2B)(Pull-ups)
20 Thrusters (Rx+135/95)(95/65)
40 Cal row
*15 minute cap
Rest 5 minutes after cap
Metcon (AMRAP – Reps)
Partner WOD
15 minute AMRAP
3 Squat Cleans (Rx+ 135/95)(95/65)
3 Bar Over Burpees
3 T2B
6 Squat Cleans (Rx+ 135/95)(95/65)
6 Bar Over Burpees
6 T2B
9…
9…
9…
*Increase each movement by 3 reps each round.
