Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Dynamic/Barbell Warm-up

Weightlifting

15 mins

10 min EMOM

1 Snatch

*Can sub 1 Power or Split Snatch

*Can work up throughout sets or get to a weight and stay there

Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Power Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Split Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Metcon

Metcon (Time)

21-15-9

Calorie Row

Thrusters (95/65)