Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (1×1)

*20 min to establish a 1RM

Metcon

*Choose one option: Row, Bike or Ski

*Intervals are max effort

Metcon (5 Rounds for time)

Row Conditioning

E3MOM for 5 sets

15/12 Cal
*Max effort each set

Metcon (5 Rounds for time)

Bike Conditioning

E3MOM for 5 sets

15/12 Cal
*Max effort each set.

Metcon (5 Rounds for time)

Ski Conditioning

E3MOM for 5 sets

15/12 Cal
*Max effort each set