CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Barbell Warm-up
Weightlifting
30 mins
Clean Pull (2, 2, 2, 2, 2)
*Increase weight for 5 sets
*Make sure to hit all positions
Clean (15 mins to find heavy 1 rep)
*15 minutes to establish heavy, technically sound 1 rep clean
*Scale to power clean as necessary
Metcon
Metcon (Time)
21-15-9
Medball Cleans (20/14)
Skater Lunges