CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Deadlift (6-4-2-6-4-2)
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
*No percentages. Go off feel and check Wodify
for history .
Metcon
Metcon (Time)
3 RFT (Bye Bye Grip)
20 Pull-ups
40 American KBS (1.5/1)