CrossFit Pineville – CrossFit
Warm-up
15 min
Metcon
Rest 5 min b/t WODs
Metcon (15 Rounds for reps)
20 min ALT EMOM
Min 1: 5 TNG Power Cleans (155/105)
Min 2: 2 Rope Climbs
Min 3: 10-15 Bar Over Burpees
Min 4: Rest
Metcon (No Measure)
5 sets
Bike-Row-Ski Intervals
Every 90 sec
Bike 15/10 Cal
Row 18/12 Cal
Ski 12/8 Cal
Choose one you need to work on the most.