Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Weightlifting

20 mins

Weighted Step-Ups (Back Rack) (4×8 (each leg))

*Complete all 8 reps on one leg before switching

*20/16 Boxes

*Same weight through all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

50 DU

40 Burpees

30 ALT KB Snatch (1.5/1)

20 Pull-ups

10 Power Cleans (Rx+135/95)(115/75)