Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

Rack Pulls

5×5 at 65% of 1RM DL

*Every 90 seconds

*Spend 10 minutes warming up to 65%

*Bar should start mid-shin/just below the knee

Rack-Pulls ( Mid Shin) (5×5)

Metcon

Metcon (4 Rounds for time)

1000m row

Rest 5 minutes

750m row

Rest 4 minutes

500m row

Rest 3 minutes

250m row

*Should be completed within 25 minutes, including rest