CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
30 mins
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Back Squat (5, 4, 3, 2, 2, 2, 1, 1)
Metcon
Metcon (Time)
15-12-9
Power Cleans (Rx+185/125)(135/95)
Strict HSPU
