CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Weightlifting
30 mins
Clean – 3, 3, 3, 3
Spend 15 minutes working up to a heavy 3 rep – increase every set
*Fitness can perform Power Cleans
7 minute EMOM
1 Clean Pull + 1 Power Clean + 1 Clean + 1 FS
*70-75% of today’s 3 rep
Clean (3, 3, 3, 3)
Power Clean (3, 3, 3, 3)
Metcon
Metcon (Time)
27-21-15-9
Empty Bar Thrusters (45/35)
Burpees
