CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
Back Squat
E2MOM
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
Immediately followed by E3MOM for 2 sets – 1 rep @ 95+%
*This does not have to be a new 1RM day, but go for it if it feels good
Back Squat (6, 4, 2, 2, 1, 1, 1)
Metcon
Metcon (Time)
2 Rounds
30/20 Calorie Row
20 Wall Ball Shots (Rx+30/20)(20/14)
15 Chest-to-Bar Pull-Ups
10 Burpee Box Jump-Overs (24/20)
30 Slamballs (30/20)
