CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
Back Squat
Every 2 minutes, for 12 minutes (6 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – ME @83%
*Only one breath allowed at top of squat or set is done
Back Squat (6, 4, 2, 2, 1, ME)
Metcon
Metcon (Time)
12-9-6
Power Cleans (Rx+155/105)(115/85)
C2B (Rx+ Ring MU)
*10 min cap
