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CrossFit Pineville – CrossFit
Warm-up
2 sets:
30 Jumping Jacks
10 Box Step Up
10 Ring Rows
:30 Wrist Stretch
then…
Power Clean Progressions
Weightlifting
Power Clean (1 Power Clean + 1 Front Squat)
Every 1:30 for 8 sets
Start at 60% of 1RM PC and build to a heavy
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Power Cleans (175/115)
6 T2B
9 Box Jumps (24/20)(Step Down)
Find a box that allows you to jump. Scale height down so you are jumping and not just stepping up.
