CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Weightlifting
25 mins
Deadlift 3×5
Superset with
Strict Pull-ups 3xME
*Pick a weight for 3 working sets of 5 DL
Deadlift (3×5)
Strict Pull-Ups (Bar) (3 sets of Max Effort)
Metcon
Metcon (2 Rounds for reps)
6 min AMRAP
100m Sprint
ME unbroken DU
Rest 3 minutes
6 min AMRAP
250m Row
ME unbroken KBS (Rx+2.0/1.25)(1.5/1)
*Everytime you fail an unbroken set
a run or row must be completed to start
the next unbroken set.
*Score is total of unbroken reps for each
AMRAP
