CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
30 mins
Tall Jerks
3×3
*Stay light and work up
*Focus on footwork
Jerk Balance
3×3
*Stay light and work up
*Focus on footwork
Split Jerk
E2MOM for 8 sets
1x @ 85-90%
*Pause 2 sec in receiving position
Tall Jerk (3, 3, 3)
Jerk Balance (3, 3, 3)
Split Jerk (8×1 @ 85-90% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
400m Run
20 T2B
20 SDHP (95/65)
*Each 100m counts as 1 rep
