Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

20 mins

15 mins to build to a heavy Push Jerk + Split Jerk complex

Push Jerk (Work to a heavy Push Jerk + Split Jerk)

Metcon

Metcon (3 Rounds for time)

Every 6 mis for 3 sets:

400m Run

10 C2B (Rx+ 8/5 Bar MU)

200m Run

10 Strict HSPU (Rx+ Add a 45# plate for deficit)

*Scale run and gymnastics reps so you can finish each set