Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Weightlifting

25 mins

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Back Squat (5, 3, 1, 1, 1, 1)

Metcon

Metcon (Time)

3 Rounds

10 Deadlifts (Rx+315/215)(255/155)

20 Pull-Ups

Immediately into…

3 Rounds

20 Wallballs (Rx+30/20)(20/14

20 Toes-to-Bar