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Warm-up

3 sets
:20 Bar Hang
5 KB Windwills Each Arm
10 Squat Therapy

then..

Snatch Progressions

Weightlifting

Hang Snatch (Hang Snatch + Snatch + Tempo OHS)
E2MOM for 5 sets @65-75% of 1RM
*3 sec tempo down on OHS

Metcon

Metcon (3 Rounds for reps)
5 min AMRAP
5 Strict Pull-ups (Rx+ 2 Rope Climbs)
50 DU

Rest 2:00

5 min AMRAP
10 C2B (Rx+ 5 Bar MU)
15 Air Squats

Rest 2:00

5 min AMRAP
8 HR Push-ups (Rx+ Strict HSPU)
8 Dbl DB Front Squats (50/35)(Rx+ 70/50)

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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com