CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up/Clean Barbell Warm-up
Weightlifting
30 mins
Pause Cleans (3 sec pause at knee)
*15 minutes to work up to heavy triple
*Fitness: Pause Power Cleans 5×3
6 minute EMOM
2 Clean Pulls + 1 Clean
*At 70-80% of today’s triple
*Fitness: Power Cleans
Pause Clean (Work up to heavy triple)
3 sec pause at knee (pos 2)
Pause Power Clean (5×3)
3 sec pause at knee (pos 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 Wallballs (20/14)
10 Rage Ball slams (20/14)