CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
25 mins
Jerk Balance
3×3
*Start light and work on footwork
Split Jerk
E2MOM for 8 sets
1x at 90% of 1RM
*Pause 1-2 sec in catch
Jerk Balance (3, 3, 3)
Split Jerk (8×1 @ 90% of 1RM)
Metcon
Metcon (Time)
40/30 Cal Row
30 Wallballs (Rx+30/20)(20/14)
12 Deadlifts (Rx+315/205)(225/155)
30/20 Cal Row
20 Wallballs (Rx+30/20)(20/14)
9 Deadlifts (Rx+315/205)(225/155)
20/15 Cal Row
20 Wallballs (Rx+30/20)(20/14)
6 Deadlifts (Rx+315/205)(225/155)
*18 min cap
