Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

*If you don’t have 5+ strict pull-ups then complete 6 sets of 5-10 strict pull-ups at whatever scale you are on.

Weighted Pull-ups (3,2,1,1,1,1)

*Build to a heavy 1 rep for the day

*Set 1- 3 reps

Set 2- 2 reps

Set 3-6 – 1 rep

Metcon

Metcon (Time)

3RFT

40 Cal Row (Rx+ Bike)

30 American KBS (1.5/1)

20 Pull-ups
*20 min cap