CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up/Clean Barbell Warm-up
Weightlifting
30 mins
Clean
1×3 at 50-60-70-75-70% 1RM
Fitness: sub Power Clean
RDL (Based on 1RM Clean)
1×5 at 50%
1×3 at 60-70-80-85%
Clean (3 @ 50-60-70-75-70% 1RM)
Power Clean (3 @ 50-60-70-75-70% 1RM)
Romanian Deadlift (1×5 at 50% 1×3 at 60-70-80-85% of 1RM Clean)
Metcon
Metcon (AMRAP – Reps)
6 minute AMRAP
600m Run Buy-in
Then
AMRAP Wallballs (20/14)
*Score is number of Wallballs
