Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Weightlifting

15 mins

Romanian Deadlift (4×8 @ 75-80% 1RM Clean)

E2MOM for 4 sets

Metcon

Metcon (3 Rounds for reps)

30 min ALT EMOM

Station 1: 5 Strict Pull-ups + 5 Kipping (Rx+C2B) (No butterfly)

Station 2: 15 Abmat Sit-ups

Station 3: 30 DU + 8 HR Push-ups (Rx+Strict HSPU)
*SU scale is 30

*No bands, box pull-ups

*Score is total pull-ups, total abmats, total DU+Push-ups