CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Push Jerk (3-3-2-2-1-1-1-1)
E2MOM
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
40 DU
20 ALT DB Snatch (50/35)
10 Strict HSPU