Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Barbell Warm-up

Weightlifting

25 mins

Clean & Jerk

6 sets Every 90 sec

3 C&J at 65% of 1RM

Snatch (6×3)

Clean and Jerk (6×3)

Metcon

Metcon (Time)

7 Rounds

7 Hang Squat Cleans (Rx+ 135/95)(115/75)

7 Bar Facing Bupees

7 Pull-ups (Rx+ C2B)

*14 minute cap