Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

20 min

Shoulder Press (5,4,3,2,1,8,8)

E2MOM

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Set 6-7 – 8 reps @ 75%

Metcon

Metcon (3 Rounds for reps)

3 sets for max reps/calories

60 sec Bike

Rest 15 sec

60 sec Push-ups

Rest 15 sec

60 sec Row

Rest 90 sec