CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
15 mins
Metcon (4 Rounds for reps)
E2MOM for 4 sets
Sets 1-2: 30 sec of Push Press @ 45-55% of 1RM Jerk
Sets 3-4 30 sec of Push Jerk @ 55-65% of 1RM Jerk
Metcon
Metcon (4 Rounds for time)
4 sets for time:
30/20 Cal Bike
20 Bar Facing Burpees
10 Hang Power Cleans (175/115)
Rest 3 min
*Scale bike cals accordingly to take 2 mins or less
*Rounds should not be longer than 5 mins
