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Warm-up

Tabata SU for 8 sets

then…

2 sets
10 Beat Swings
1 World’s Greatest Stretch Each Side
10 SA DB Push Press (5 each side)
10 DB Windmills (5 each side)

Metcon

Metcon (2 Rounds for reps)
4 min AMRAP
200 Meter Run
10 Burpee Pull-Ups
20 DB ALT Hang Power Clean (50/35)
30 Abmat Sit Ups
40 SA DB Thrusters (50/35)
50 DU

Rest to 6:00

6 min AMRAP
200 Meter Run
10 Burpee Pull-Ups
20 DB ALT Hang Power Clean (50/35)
30 Abmat Sit Ups
40 SA DB Thrusters (50/35)
50 DU

Rest to 15:00 then…
Each 100m of run is a rep. 152 reps per round.

Metcon (Time)

For time:
200 Meter Run
10 Burpee Pull-Ups
20 DB ALT Hang Power Clean (50/35)
30 Abmat Sit Ups
40 SA DB Thrusters (50/35)
50 DU

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