Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Metcon

Metcon (4 Rounds for time)

Every 10 min for 4 sets

500m Row

800m Run

30/20 Cal Bike
*Modify distances so you have at least 2 min of rest after each set.

Home Workout

Metcon (Time)

Every 8 min for 5 rounds

800 meter run

50 air squats
Should get 1min to 1;30 rest most round

*rx+ complete with weighted vest or back pack