Thursday

CrossFit Pineville – CrossFit

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Warm-up

8 mins

Dynamic Warm-up (No Measure)

Metcon

*Spend 25 mins on Rowing portion

Metcon (4 Rounds for time)

Row 4×500 @ 75, 80, 85, 90% effort

Rest 2:30-3:00 between each round

Annie’s On The Run (Time)

50-40-30-20-10

DUs

Abmat Sit Ups

200m run after each round

*2:1 Scale SU

*20 min time cap