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Warm-up

3 sets
:20 Spider Stretch Each Side
10 Naked Bar Snatch Grip Behind the Neck Thrusters
:20 Dead Hang from Bar
10 Naked Bar Snatch Grip RDL

then…

Snatch Progressions

Metcon

Metcon (Time)
5 RFT
10 Bar Facing Burpees
100m Run
10 Hang Squat Snatch (95/65)
100m Run
*15 min cap

Accessories

4 sets
ME Hanging L-Sit Hold
Right into…
1:00 Push-up Plank Hold
Rest as needed
Hanging L-Sit (4xME)
*Reps equal seconds. Record longest set.

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