Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Gymnastics

15 mins

Metcon (10 Rounds for reps)

Pull-up Conditioning

10 min EMOM

Min 1-5: 5-10 Strict Pull-ups (Rx+C2B)

Min 6-10: 5-10 Kipping or Butterfly Pull-ups (Rx+ C2B)

Metcon

Metcon (2 Rounds for time)

21-15-9

Deadlift (Rx+ 225/155)(185/125)

HSPU

10 min cap

*At the end of the cap, straight into…

21-15-9

T2B

Row for Cals

*Can start on either metcon. 2nd metcon begins at the 10 minute mark if you are done or not.