CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Metcon
Team WOD as Group of 2 or 3
Part 1
Each partner spends 15 minutes
to find 3 rep Deadlift
*First score is total weight
Then…Part 2
15 minute AMRAP
500m Row
40 Step Ups (24/20)
40 Abmat Sit Ups
Metcon (Weight)
Each partner (Teams of 3) spends 15 minutes to find 3 rep Deadlift
*Score is total weight
Metcon (AMRAP – Rounds and Reps)
Partner WOD (Teams of 3)
15 minute AMRAP
500m Row
40 Step Ups (24/20)
40 Abmat Sit ups
