CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
Three sets of:
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Thrusters
*Start with an empty bar and add weight through sets. Don’t exceed 95/65.
Weightlifting
Power Clean (10×2)
Every 1:30 for 10 sets
2 TNG Power Cleans at 60-80% of 1RM power clean.
Metcon
Metcon (Time)
For time:
40/32 Cal Bike
20/16 Bar MU
10 S2OH(155/105)
*Bar MU scale to 20 HR Push-ups + 20 challenging pull-up variation.
*8 min cap
