CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
Bench Press
Build to a heavy 6 rep in 10 minutes
Then…
E3MOM for 2 sets
Max Reps at 90% of todays 6 rep
Bench Press (Build to heavy 6 rep in 10 mins)
Bench Press (Build to heavy 6 rep in 10 mins)
Bench Press (2xME @ 90% of today’s 6 rep)
Metcon
Metcon (4 Rounds for reps)
20 min ALT EMOM
Min 1: 18/12 Cal Bike
Min 2 : 12-15 T2B
Min 3: 10-12 Ring Dips
Min 4: 15-20 Push-ups
Min 5: Rest
*Total bike cals is 1st score, total T2B is 2nd score, total ring dips is 3rd score, total push-ups is 4th score
