CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
30 mins
Take 15 mins to build to a heavy 1 rep Pause Front Squat with a 3 second tempo decent
Then, immediately into
Front Squat
E3MOM for 5 sets
3 reps @ 95% of today’s heavy rep
Paused Front Squat (Find 1 rep with 3 sec decent)
Front Squat (5×3 @ 95% of today’s heavy pause rep)
Metcon
Metcon (Time)
30 Box Jumps (24/20)
20 Pull-Ups
10 Snatch (135/95)
20 Pull-ups
30 Box Jumps (24/20)
