Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

Power Clean (5×3)

Metcon

Metcon (Time)

3 sets

400m run (75% effort)

200m jog

200m sprint (95% effort)

200m Walk

*No rest between sets. Right back into next 400m.

*Score is total time.

*20 min time cap.