Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

20 mins

5 Rounds NFT

5-10 Strict Pull-ups

8 Wolf Raises (each side)

20 Russian Twists

30 sec Arch Hold

Metcon

Metcon (5 Rounds for time)

750m Row

Rest 3:00

500m Row

Rest 2:00

250m Row

Rest 2:00

500m Row

Rest 2:00

750m Row

*Each Row for time