Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps of:

60 sec of Rowing (for calories)

Rest 60 sec

60 sec of Back Rack

Jumping Squats (75/55 lbs)

Rest 60 sec

60 sec of Strict Pull-Ups (any grip)

Rest 60 sec

60 sec of Push-Ups (focus on good ROM)

Rest 60 sec

*Record total reps of each

movement