Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,3,1,1,1,1)

E2MOM

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4-8 – 1 rep @ 95%

Metcon

Metcon (Time)

3 RFT

400m Run

20 ALT DB Snatch (50/35)(Rx+70/50)

80′ Single Arm OH Walking Lunge (50/35)(70/50)

*Switch arms at 40′
*16 min cap