Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (1×1)

*Take 20 min to find a 1RM

Metcon

Metcon (7 Rounds for calories)

14 min ALT EMOM

Row Sprint x 30 sec for cal

Power Snatch x 3 at 75-80% of today’s 1RM
Score is Cals each round on rower.