CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
25 mins
Back Squat
Every 3 minutes for 6 sets
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – ME @ 87%
*Only one breathe allowed at
top of ME set.
Back Squat (6@65%, 4@75%, 2@85%, 2@90%, 2@95%, ME@87%)
Metcon
Metcon (3 Rounds for time)
Three sets each for time:
30 Wallballs (Rx+30/20)(20/14)
7 C2B (Rx+ Ring MU)
6 Squat Snatches (Rx+155/105)(115/75)
Rest 4 minutes
