Thursday

CrossFit Pineville – CrossFit

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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