Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

15 min ALT EMOM

2-6 Strict Pull-ups (Rx+ 2-6 Bar MU)

1-2 Rope Climbs (Rx+ Legless)

20 sec Dragon Flag Holds

Strict Pull-Ups (Bar) (5×2-6)

Bar Muscle-ups (5×2-6)

Weightlifting

Power Clean (10×1 EMOM)

80% of 1RM Power Clean

*Rest 2:00 after EMOM and the complete AMRAP.

Power Clean (10×1 EMOM)

80% of 1RM Power Clean

*Rest 2:00 after EMOM and the complete AMRAP.

Metcon

Metcon (AMRAP – Reps)

1 min AMRAP

ME Power Cleans at 50% of 1RM