CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up/Clean Barbell Warm-up
Weightlifting
30 mins
Performance: Clean – 1×3
15 mins to work up to heavy triple
Fitness: Power Clean – 5×3
Clean Pulls
1×3 at 80-90-100-110-120% 1RM Clean
Clean (15 mins to work up to heavy triple)
Power Clean (5×3)
Clean Pull (3 reps at 80-90-100-110-120% 1RM Clean)
Metcon
Metcon (No Measure)
3 Rounds NFT
5 Wallwalks
20 Banded Good Mornings
20 Hollow Rocks