CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
Paused OHS or Paused Front Squat depending on Overhead Mobility
*3 sec pause in bottom
*Work up to a heavy 2 rep
Pause Overhead Squat (2, 2, 2, 2, 2)
Paused Front Squat (2, 2, 2, 2, 2)
Metcon
Metcon (Time)
50 Box Jumps (24/20)
50 Russian Twists (20/14)
100 DU
500m row
*15 minute cap