CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
25 mins
E2MOM for 8 sets
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats
*Sets 1-3 – 70-75% of 1RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
Power Clean (3×2@70-75%, 3×2@75-80%, 2×2@80-85% of 1RM Clean)
Metcon
Metcon (10 Rounds for reps)
10 min ALT EMOM
Min 1: 2 Rounds of The Chief (3 Power Cleans (135/95) + 6 Push-ups + 9 Air Squats
Min 2: 50 DU
2 rounds of Chief = 36 reps
