CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Back Squat (6,5,4,3,2,1,3-5)
E2MOM
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%
Metcon
Metcon (Time)
For time:
400 Meter Run
7 Wall Walks (Rx+ 75′ HS Walk)
20 T2B
300 Meter Run
5 Wall Walks (Rx+ 50′ HS Walk
15 T2B
200 Meter Run
3 Wall Walks (Rx+ 25′ HS Walk)
10 T2B
*25’ sections for HS walk.
*16 min cap
