CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Narrow Air Squats
10 Burpee Broad Jump
5 Chin-ups or Supine Ring Rows
then..
Clean Progressions
Weightlifting
EMOM for 6 sets of:
2 Clean@ 60-70% of 1RM Clean
Followed by…
Every 90 seconds, for 4 sets of:
2 Cleans @ 70-80%
Followed by…
E2MOM for 4 sets of:
1 Clean @ 80%+
Clean
Metcon
Metcon (AMRAP – Reps)
12 min ALT EMOM
Station 1 – 20 Alt Single DB Box Step up (50/35)(24”/20”)
Station 2 – 10-16 C2B (Rx+5-8 Ring MU)
Station 3 – MAX Burpee Box Jump Overs (24/20)
Station 4 – Rest
