CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
12 mins
Deadlift E2MOM
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
Deadlift (8, 6, 4, 2)
Metcon
Metcon (3 Rounds for reps)
24 min ALT EMOM
5-10 Burpee Box Jump Overs (24/20)
20-30 DU + 12 KBS (1.5/1)
18/14 Cal Row
Enter total burpee box jump overs, total DU & KBS, & total cals rowed
