CrossFit Pineville – CrossFit
Warm-up
Weightlifting
Back Squat (4,3,2,1,1,1,1,1)
E2:30 for 8 sets
Set 1: 4 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 90%
Metcon
Metcon (Time)
2 RFT
20 Wall Balls (20/14)(Rx+ 30/20)
20 ALT SA DB Hang C&J (50/35)(Rx+ 70/50)
15 Pull-ups (Rx+ C2B)
