CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
25 min
Front Squat (5-4-3-3-1-1-1-1)
Every 2:30
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Metcon
Metcon (Time)
2RFT
400m Run
10 Front Squats (205/145)
*Front Squats from the ground.
