CrossFit Pineville – CrossFit
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.