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Warm-up

2 sets
:20 bar hang
:20 Push-up Plank or HS Hold

then…

3 sets of bar complex
5 Snach DL
5 Muscle Snatch
5 Hang Muscle Clean
5 Press

Weightlifting

Shoulder Press (5×4-6 )
*15 min to complete @ 65-70%
Tempo (31×2)
(3 sec decent, 1 sec pause at chest, Press, 2 sec pause at top)

Metcon

Metcon (Time)
3 RFT
50 DU
14 C2B (Rx+ 7 Bar MU)
14 Lateral Bar Hops
21 Snatch (75/55)
*18 min cap

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