CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
25 mins
Back Squat
E3MOM
*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 @ 90%
*Only one breath allowed at top of rep on ME set.
Metcon
Metcon (3 Rounds for reps)
3 sets of 4 min AMRAP:
30/20 Cal Row
10 C2B (Rx+ Bar MU
Max Reps of Ground-to-Overhead in remaining time
Rest 4 mins then repeat for a total of 3 sets
G2OH Weights:
*Set 1: (Rx+135/95)(95/65)
*Set 2: (Rx+165/115)(115/85)
*Set 3: (Rx+205/135)(135/105)
*Score is reps of G2OH each round
