Saturday

CrossFit Pineville – CrossFit

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Warm-up

Accumulate 2 min static hang from the bar

2 rounds

Push-up Plank Shoulder Taps x 20 each arm

Dead Bugs x 20

Cossack Squats x 20

Push-ups + Toe Taps x 10

Metcon

Metcon (Time)

Pick Your Poison

Step 1: Choose 1

250/200 Cal Bike

Or

5500/5000m Bike

Or

5000m Run

Step 2: Choose 1

5 Burpees + 10 Air Squats

Or

8 DB Hang Clean & Jerk (50/35)

Or

10 Strict HSPU
On 3,2,1 go you will start your step 1 option, and then E3MOM you will perform 1 round of step 2 until distance is done.