Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

Front Squat (4×10)

*Work to a heavy, but not maximal set of 10

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1 min ME HR Push-ups

4 min AMRAP

7 Power Clean & Push Jerks (40% 1 RM clean)

10 Bar Facing Burpees

Rest 1 minute

*For total reps of push-ups + reps in AMRAP each round

*Fitness scale to Hang Power Cleans