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Warm-up

2:00 Row

then…

3 sets
20 Air Squats
:20 Bottom Squat Hold
5 Squat Jumps
:20 Pigeon Each Side

Weightlifting

Back Squat (4×10)
E3MOM for 4 sets
10 Back Squats @65%
10 High Box Jumps (step down)

*The goal on the box jumps is to land above parallel and soft. Be explosive! The box doesn’t need to be super high.

Metcon

Metcon (Time)
3RFT
20/15 Cal Row
10 Burpees Over the Erg
10 ALT DB Power Cleans (50/35)(Rx+ 70/50)
10 SA DB OH Lunges
*12 min cap

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com