Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Clean and Jerk (Spend 20 mins building to a heavy 1 rep )

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

3 Power Cleans (Rx+225/135)(185/105)

6 Box Jumps (Rx+30/24)(24/20)

9 Push-ups