CrossFit Pineville – CrossFit
Warm-up
3 sets
:20 SU
10 High Hang Muscle Clean
:20 Wrist Stretch
10 Naked Bar Front Squats
:20 Pigeon Stretch Each side
10 Squat Jumps
Weightlifting
Front Squat (3-3-3-3-3+)
Build to a heavy 3 by the 4th set.
Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Metcon
Metcon (Time)
3 RFT
21 Power Cleans (155/105)
42 CrossOvers
21 Toes to Rings
15 min cap
