Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

20 mins

Clean Complex

Hang Clean + Clean

E2MOM for 6 sets

Start at 60% of hang clean 1RM, build over sets

Hang Clean (6 sets HC + Clean, build in weight)

Metcon

Metcon (Time)

400m Run

9 Ring MU

60 KBS (1.5/1)

9 Ring MU

400m Run
Scale MU to a push & pull or a transition