CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 12 mins (No Measure) Dynamic Warm-up Weightlifting 30 mins Back Squat (1×3 @ 60-70-80-90-90% 1RM) Fitness option: 5×3 Metcon Metcon (Time) 3 Rounds 20 Pull-ups 30 Slamballs (30/20)