CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
20 mins
Back Squat
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – ME @ 85%
*Only allowed 1 breath at the top of each rep on ME set. If you rest more then the set is done.
Back Squat (6@65%, 4@75%, 2@80%, 2@85%, 1@90%, ME@85%)
Metcon
Metcon (4 Rounds for time)
Four sets:
6 Power Cleans (Rx+185/115)(135/85)
25 Wall Ball Shots (Rx+30/20)(20/14)
50 Double unders
Rest 4 mins
