Wednesday

CrossFit Pineville – CrossFit

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Warm-up

12 mins

Dynamic Warm-up (No Measure)

Weightlifting

25 mins

Front Squat 5×5

*Work up to a heavy set of 5 by the 4th set, use the 5th set as a back off set

Front Squat (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Run

6 Hang PC (50% of PC Max)

6 SOH (Same Weight)