CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Front Squat (4,3,2,3,2,1,2)
Every 2:30
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Metcon
Metcon (Time)
For time:
400m Run
40 Single Arm KBS (1.5/1) (20 each side)
40 Single Arm KB Thrusters (1.5/1) (20 each side)
40 Single Arm KBS (1.5/1) (20 each side)
400m Run
