CrossFit Pineville – CrossFit
Warm-up
200m Jog (Nose Breathing Only)
then…
2 sets:
10 Scap Pull-ups
10 Beat Swings
10 Box Step-ups
10 SA DB DL Each Arm
5 SA DB Hang Snatch Each Arm
Metcon
Metcon (8 Rounds for reps)
32 min ALT EMOM
Station 1: 100m Run
Station 2: 21 Thrusters (75/55)
Station 3: 15 C2B
Station 4: 9 Single DB Box Step Overs (50/35)(24/20)
Hold DB at your side for the step-overs.
46 total reps per round
