CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Back Squat (5-5-3–2-2-4-4-4)
E2MOM
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6-8 – 4 reps at 85%
Metcon
Metcon (Time)
For time:
40 Pull-ups
30 Back Squats (135/95)
20 C2B
30 Back Squats (135/95)
10 Ring MU
*14 min cap
*Back Squats from the ground
*Ring MU Scales: Low Ring Transitions w/dip out or 10 pullup + 10 push-ups
