CrossFit Pineville – CrossFit
Warm-up
15 min
Metcon
15 min ALT EMOM
Strict Ring Dips x 10-15
1-2 Strict Pull-ups + 1-4 Kipping (Rx+ Ring MU)
1-2 Rope Climbs (Rx+ Legless)
Strict Ring Dips (5×10-15)
Strict Pull-Ups (Bar) (1-2 strict + 1-4 kip)
Strict Muscle Ups (1-2 strict + 1-4 kip)
Weightlifting
Front Squat (2,2,2,3×2)
E2MOM for 6 sets
*Start heavier than last weeks front squat and
build over the first 3 sets. Then 3×2 at the same
weight. Make this is heavier than last weeks
3×3.
