Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Weightlifting

20 mins

Halting Snatch Grip Deadlift (2, 2, 2, 2, 2, 2)

*Increasing weight each set

*Pause 5 sec 2″ off the ground

Gymnastics

10 mins

Strict Pull-Ups (Bar) (3 sets ME)

*Rest 2 mins between each round

Metcon

Metcon (4 Rounds for reps)

4 rounds

3 min AMRAP

3 Power Cleans (Rx+155/115)(125/85)

6 Push-ups

9 Air Squats

*Rest 1 minute after each 3 minute AMRAP

*Power cleans should be a weight you can do all reps unbroken.