Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (3 Rounds for time)

3 sets

300m Row

12 DB OHS Each Arm (50/35)

Rest 1 min

Weightlifting

Split Jerk (1, 1, 1, 1, 1, 1, 1, 1)

*Start around 55% of current 1RM

*Increase through sets.