CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Air Squats
50′ Bear Crawl
10 Medball Cleans
10 Push Press Wallballs
DB Snatch Progressions
Metcon
Metcon (Time)
For Time:
20 Alt DB Snatch (50/35)(Rx+70/50)
10 Burpee Box Jump Over (24/20)
16 Alt DB Snatch
8 BBJO
12 Alt DB Snatch
6 BBJO
8 Alt DB Snatch
4 BBJO
4 Alt DB Snatch
2 BBJO
*10 min Cap
Gymnastics
For Quaility:
5 sets
5-10 Strict Pull-ups without coming off the bar
50′ HS Walk or 1 Around the World Walk on box (around and back)