CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 10 min Weightlifting Bench Press (10×3) *2 sec tempo down and focus on speed in extension *Use 65-75% of 1RM Metcon Metcon (Time) 5 RFT 30 DU 15 Push Press (95/65) 15 Push-ups10 min cap