CrossFit Pineville – RISE
Metcon
Metcon (No Measure)
Watershed
:30on / :30off2x4
——————–(1)———————-
Amrap
3 Pow. Slam Balls (POP the Ball)
RTPause Shoulder Roll Heel Touch (3 count)
——————–(2)———————-
Amrap
8 DB Push Press
RT Cal Ski (BIG Pulls sprint)
——————–(3)———————-
Amrap
5 Pushups
5/5 DB Rows in pushup position
——————–(4)———————-
Burpees
this is a max power output workut
on slam ball and ski slam and rip sprint
on all else get as many as you can max out
you should want a full 30 sec rest
