CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
15 mins
3 sets
Strict Pull-ups or Weighted Pull-ups x 3
Rest 30 sec
45 sec of SU or DU Practice
Rest as needed b/t sets
Strict Pull-Ups (Bar) (3×3)
Weighted Pull-ups (3×3)
Metcon
Metcon (Time)
4 Rounds
400m Run
7 Manmakers (50/35)
Manmaker = holding dumbells perform push-up, row left arm, row right arm, burpee up into a power clean, push press
