Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Tempo Back Squat (4×5)

E3MOM

*3 second decent

*May increase or stay the same across sets.

Metcon

Metcon (5 Rounds for reps)

Fran on Repeat

5 min EMOM

12 Thrusters (95/65)

12 Pull-ups

*Rx+ is 15/15 of each and only do this if you have a sub 3:00 Fran

*If you don’t have a sub 5:00 Fran scale the reps down for each.