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Warm-up

3 sets
10 SA Hang DB High Pulls
3 World’s Greatest Stretch Each Side
:20 Hollow Hold
3 Sumo Inch Worms with Push-up

then…

Kipping/Beat Swing Technique

Metcon

Metcon (Time)
For time:
42-30-18
ALT DB Snatch (50/35)
21-15-9
T2B

Rest 2:00

100′ Suitcase Carry (50/35)(Same arm for full 100′)
15 SA DB Burpee Deadlifts
100-Foot Suitcase Carry Carry
12 SA DB Burpee Deadlifts
100-Foot Suitcase Carry
9 SA DB Burpee Deadlifts

Rest 2:00

12-9-6-3
Lateral Burpees Over the Dumbbell
24-18-12-6
ALT SA DB Hang C&J
*Score is total time including the rest
*25 min cap

Accessories

Double Under Volume Work

Metcon (10 Rounds for reps)
Every 45 seconds for 10 sets
:12 of ME DU
Rest the remainder of the :45

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