CrossFit Pineville – CrossFit
Warm-up
400m Easy Jog
2 sets
50′ DB Suitcase Carry Each Arm
15 DB Side Bends Each Side
20 BW Lunges
10 DB Floor Press Per Arm
5 SA DB Devils Press Per Arm
Metcon
Metcon (Time)
In teams of 3
2 RFT
100 Cal Bike
800m Run Together
60 Devils Press (50s/35s)
400m Run Together
20 Burpee Pull-ups
40 min cap
Cals on bike, Devils Press and Burpee Pull-ups can be split anyway.
Runs are completed together
