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CrossFit Pineville – CrossFit
Warm-up
Partner A: 3:00 Bike (increase pace every min)
Partner B: AMRAP
10 Lunges
:20 Side Plank Each Side
:20 Bottom Squat Hold
10 BW Good Mornings
Then Switch
Metcon
Metcon (3 Rounds for reps)
Partner WOD
On a 12 min clock:
150 Cal Bike
ME ALT DB Snatch in remaining time
Rest 4:00
On an 8:00 clock:
100 Cal Bike
ME SA DB Thrusters in remaining time
Rest 4:00
On a 6:00 clock:
50 Cal Bike
ME Air Squats in remaining time
Score is reps of the ME movements