Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Dynamic Warm-up (No Measure)

Metcon

20 mins

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*35# RX for women

*12 min time cap

Weightlifting

Back Squat 10×1 EMOM

*Same weight across all sets

*85-90% of 1RM

Back Squat (10×1)