CrossFit Pineville – CrossFit
Warm-up
20 mins
Metcon
Metcon (2 Rounds for time)
From 0:00-8:00
For time:
100 Air Squats (Rx+ 50 ALT Pistols)
7 Strict Pull-ups + 7 HR Push-ups (Rx+ Ring MU)
10 Hang Power Cleans (Rx+155/100)(115/65)
Rest 8:00-10:00
From 10:00-30:00
6 RFT
10 Burpees
10 Slamballs (30/20)
50 ft Bear Crawl
*50ft is down & back 1 rig
