CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Weightlifting
30 mins
*Fitness to perform Power cleans
*Try and increase weight over the 12 sets
of cleans. If you fail drop down 10 # and
finish off that set at that position
High-Hang Clean (4×2)
Hang Clean (4×2)
Clean (4×1)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 AMRAP
5 Strict HSPU
10 Power Cleans (Rx+ 60% 1RM PC)(50% 1RM PC)
20 Lateral Bar Hops
