CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
20 mins
Metcon (2 Rounds for time)
Gymnastics Conditioning
30 Strict Pull-ups for time
Rest 3 minutes
30 Kipping Pull-ups for time
*Each for time
*No butterfly
*If no kipping pull-ups, perform 30 beat swings + 30 hollow rocks + 30 arch rocks
Metcon
Metcon (Time)
3 Rounds
200m Run
21 T2B
15 Medball Cleans (20/14)
9 Burpees