CrossFit Pineville – CrossFit
Warm-up
10 mins
Weightlifting
20 mins
Every 90 sec for 10 sets
*Build over the first 7 sets and then complete 3 heavy hang cleans for the remaining 3 sets
Hang Clean (1, 1, 1, 1, 1, 1, 1, 3×1)
Metcon
Metcon (AMRAP – Reps)
21 min AMRAP
50/40 Calorie Row
50 Box Jump-Overs (24/20)
50 Deadlifts (185/125)
50 Wall Balls (20/14)
50 HR Push-ups (Rx+ Ring Dips)
50 Wall Balls (20/14)
50 Deadlifts (185/125)
50 Box Jump-Overs (24/20)
50/40 Calorie Row
