CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
Front Squat + Split Jerk
8 sets
1-2 – 60-70% of 1RM C&J
3-4 – 70-75%
5-6 – 75-80%
7-8 – 80-85%
*Pause in the split jerk to check foot placement
Split Jerk (8 sets FS + SJ between 60-85%)
Metcon
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
*18 min cap
*65# RX female OHS weight
