CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
20 mins
Deadlift x2
Every 90 seconds
8 sets
1-2: 75%
3-4: 80%
5-6: 85%
7-8: 90%
Deadlift (2×2 @ 75%, 2×2 @ 80%, 2×2 @ 85%, 2×2 @ 90%)
Metcon
Metcon (Time)
4 Rounds
300/250m Row
8 Box Jumps (30/24)(step down – no bounding)
12 Wallballs (20/14)
Rest 60 sec
200m Run
50 DU
12 Weighted Abmat Sit-ups (20/14)
Rest 60 sec
*Score is total time including rest
*25 min cap
