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Warm-up

2 sets
:30 Goblet Squat Hold
:30 Left Arm OH Hold
:30 Right Arm OH Hold
15 Banded Pull Aparts
15 Clean Grip RDL

then…

Clean Progressions

Weightlifting

Low Hang Clean (8×1)
E2MOM for 8 sets
*Start at 70% of 1RM clean and build
*To start, deadlift the bar and then lower below knee then clean.

Metcon

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
100 DU
50 Wallballs (20/14)
25 Burpee Box Jump Overs (24/20)
100m Run

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com