CrossFit Pineville – CrossFit
Metcon
Metcon (3 Rounds for reps)
Partner WOD
8 min AMRAP
15 Cal Echo Bike
12 Dbl DB DL (50/35)
9 Dbl DB Hang Power Clean
6 Dbl DB Push Press
Rest to 10:00 then..
8 min AMRAP
15 Cal Echo Bike
5 Devil’s Press (50/35)
Rest to 20:00 then…
8 min AMRAP
15 Cal Bike
12 Dbl DB Front Rack Lunges (50/35)
9 Dbl DB Push Press
42 reps per round in WOD 1
20 reps per round in WOD 2
36 reps per round in WOD 3
Work can be split anyway.