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Warm-up

3 sets
:30 Wrist Mobility
5 DB Strict Press Each Arm
5 DB Windmills Each Arm

then…

2 sets
10 Naked Bar High Hang Muscle Clean
5 Strict Press

Weightlifting

Baseline Strength Test
Shoulder Press (1×1)
*Spend 15 min finding a 1 rep max

Metcon

Metcon (2 Rounds for time)
2 sets
10 Dball Deadlifts (100/80)(Rx+150/100)
100′ Dball Bear Hug Carry
5 Dball Clean to Right Shoulder
5 Dball Clean to Left Shoulder
100′ Dball Bear Hug Carry
Rest 1:1

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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com