CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
Spend 20 minutes working to a heavy 3-rep deadlift
*If you lose positioning or mechanics your set is over.
Deadlift (Find heavy 3 rep in 20 mins)
Metcon
Metcon (Time)
15-12-9
Deadlift (1.25 bodyweight/bodyweight)
Pull-ups
HR Push-ups (Rx+ Strict HSPU)