Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,3,1,6,6,6)

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

*Rest 2 min b/t sets

Metcon

Metcon (Time)

3RFT

30 Wallballs (20/14)(Rx+ 30/20)

25 Russian KBS (1.5/1)(Rx+ 2/1.25)

20 Box Jumps (24/20)