Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Back Squat (3, 3, 3, 3)

*Work to a heavy 3 rep

*Not maximal

*Mobility between sets

Metcon

Metcon (5 Rounds for reps)

5 sets

1:00 ME Row for calories

Rest as needed

*Each round for reps (calories)

*Time cap 20 mins