CrossFit Pineville – CrossFit
Warm-up
4 sets
10 Counter Balance Squats (10#)
10 Front Rack Elbow Rotations Each Side
30 DU
1 set:
10 Front Squats Naked Bar
5 FS Building in Weight
3 FS
2 FS
*Next weight should be your starting weight for Front Squats
Weightlifting
Front Squat (12×2)
EMOM for 12 sets
Begin at 70-80% of 1RM and hold that same weight for all sets.
Metcon
Metcon (Time)
8 RFT
8 ALT DB Snatch (50/35)
8 Box Jump Overs (30/24)
12 min cap
UB snatch each round
