CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Pause Deadlift x 6 reps
*Pause 2 sec at knee
*Start at 60% of 1RM DL and increase based on how you feel.
Rest 1:00
50’ HS Walk or 20-30 Shoulder Taps
Rest 1:00
Paused Deadlift (3×6)
*2 sec pause at knee
Handstand Walk (3×50’)
Metcon
Metcon (Time)
2 RFT
800m Run
30 Wreck Bag Power Cleans (50/35)
20 Pull-ups (Rx+ C2B)
