Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Dynamic Warm-up (No Measure)

Metcon

30 mins

Metcon (AMRAP – Reps)

10 Sets of Rowing

30 sec for calories

1 min rest

*For total calories

Rest Approx 10 minutes afterwards

Metcon (No Measure)

6 min EMOM

10 Half Burpee Step ups (24/20)

*step down