CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
5 sets SOH Complex
Push Press + Push Jerk + Split Jerk
*Work up in weight across sets
*First set starts when you add weight to bar
Push Press (5 sets PP + PJ + SJ)
Metcon
Metcon (4 Rounds for time)
Every 4 mins for 4 rounds:
20/15 Cal Row
15 Burpee Box Jump Overs (24/20)
8 HR Push-ups
*each round for time
*rest with remaining time until the next 4 minute interval
