CrossFit Pineville – CrossFit
Warm-up
10 min
Weightlifting
Bench Press (5,3,2,3,8,8)
E3MOM
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Metcon
Metcon (Time)
5 RFT
6 Hang Power Cleans (115/75)
9 Push Presses (115/75)
12 Ring Dips
Home Workout
DB Floor Press (4×8-12 reps)
Metcon (6 Rounds for reps)
18 min ALT EMOM
Station 1: Box Jump x 8-12
Station 2: DB Bent over row x 8/arm
Station 3: Alt V-ups x 6-10 per leg
Score is total box jumps + bent over row + v-ups each round.
