CrossFit Pineville – CrossFit
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 (4 Rounds for reps)
Four sets for max reps/calories:
60 Sec of Wall Ball Shots (20/14)
60 Sec of Kettlebell Swings (1.5/1)
60 Sec of Burpees to a 45# plate
60 Sec of Row for Cals
60 Sec Rest
