CrossFit Pineville – CrossFit
Warm-up
15 mins
Metcon
Metcon (4 Rounds for reps)
Barbell Cycling – Power Cleans
4 sets for Max Reps
:30 sec on
:60 rest
Set 1: 55% of 1RM
Set 2: 60% of 1RM
Set 3: 65% of 1RM
Set 4: 70% of 1RM
*If you are still learning the power clean focus on positions and come from hang if needed
*If no true 1RM then increase the weight through the sets
Metcon (AMRAP – Reps)
16 min AMRAP
60/40 Cal Row (Rx+ Cal Assault Bike)
40 Bar Facing Burpees
20 Muscle-ups
10 G2OH (Rx+ 205/135)(155/95)
*If no muscle up scale to a pull and a push
*Complete all 20 pulls and then 20 pushes
