CrossFit Pineville – CrossFit
Warm-up
12 mins
Weightlifting
25 mins
E2MOM Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
Hang Clean (10 sets Hang Clean + Clean)
Metcon
Metcon (Time)
30 Wallballs (20/14)
15 Box Jumps (Rx+ 30/24)(24/20)
12 Bar Muscle-Ups
20 Wallballs
12 Box Jumps
9 Bar Muscle-Ups
10 Wallballs
9 Box Jumps
6 Bar Muscle-Ups
*10 min cap
*If no bar MU scale with a push and a pull
