CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
20 min
12 Min ALT EMOM
3-5 Strict Pull-ups + 3-5 Kip (Rx+ 1-2 Strict Ring MU + 2-5 kip)
Push-up Plank Hold x 30 sec
3 Wall Walks (Rx+ 25′ HS Walk)
Strict Pull-Ups (Bar) (4×3-5)
Strict Muscle Ups (4×1-2)
Weightlifting
Hang Power Clean (8(1 Hang Power Clean + 1 Power Clean))
*E2MOM
*Build to a heavy complex
*First weight on the bar is your starting set.