CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Back Squat (5,5,3,2,2,1,1,1)
E2MOM
*Set 1 – 5 reps @ 70-74%
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
*Goal is to establish 1RM in
sets 6-8.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
40 DU
20 Wallballs (20/14)(Rx+ 30/20)
10 T2B