CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
30 mins
Split Jerk
E2MOM for 12 sets
Sets 1-3: 2 reps @70-80%
Sets 4-6: 2 reps @80-90%
Sets 7-9: 1 rep @90-95%
Sets 10-12: 1 rep @95+%
Split Jerk (2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
200m Run
15 HR Push-ups
9 G2OH (Rx+205/135)(155/105)
