CrossFit Pineville – CrossFit
Warm-up
15 mins
Barbell Warm-up
Weightlifting
25 mins
Metcon (Weight)
Barbell Conditioning
4 Rounds
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
*3 minute rest b/t rounds
*Work to a heavy challenging weight
*Each round should be no longer than 45 seconds
*If no OHS then scale to hang power snatch
*Recored heaviest weight
Metcon
Metcon (Time)
3 Rounds
400m Run
21 Air Squats
15 Abmat Sit-ups (Rx+ T2B)
9 HR Push-ups (Rx+ HSPU)
