CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
E2MOM for 12 sets
Clean
Sets 1-3: 3 reps @60%
Sets 4-6: 2 reps @70%
Sets 7-9: 1 rep @80%
Sets 10-12: 1 rep @90%
Clean (3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1, 1)
Metcon
Metcon (14 Rounds for reps)
14 min ALT EMOM
20/15 Cals on Rower
20 DU + 5 Thrusters (Rx+155/105)(95/65)
*If no DU, still only do 20 SU/high bound singles
*Scale cals on rower accordingly so you have at least 10- 15 seconds to rotate
