CrossFit Pineville – CrossFit
Warm-up
12 mins
Weightlifting
20 mins
Clean & Jerk EMOM
Minutes 1-5 – 2 C&J
Minutes 6-10 – 1 C&J
*Only 1 miss allowed at a weight. If you miss twice, go back to last made weight and finish there.
*Increase weights as you see fit
Clean and Jerk (2, 2, 2, 2, 2, 1, 1, 1, 1, 1)
Metcon
Metcon (Time)
5 Rounds
200m run
12 Pull-ups (Rx+ C2B)
9 HR Push-ups (Rx+ Strict HSPU)
25 minute cap
