Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
*If you don’t do 10 rounds make it a 10 min AMRAP

Weightlifting

4 Rounds NFT

DB Bench Press x 8-12

Rest 1 min

DB Bent Over Row x 10-15 per arm

Dumbbell Bench Press (4×8-12)

DB Bent Over Row (4×10-15)