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CrossFit Pineville – CrossFit

Warm-up

Front Rack and OH Mobility

then…

2 sets with naked bar

5 DL

5 Hang Muscle Clean

5 Hang Power Clean

5 Shoulder Press

3 sets

4 DL

3 Hang PC

2 Push Jerk

-Build in load each set

Metcon

Disrupted DT (Time)

Every 3:00 for 7 rounds

12 Deadlifts (155/105)

9 Hang Power Clean

6 Push Jerks

Score is the slowest round.
Finish most rounds in 1:00 or less

Use a loading that allows for a sprint each round and the first 3 rounds unbroken.

If you have to break, do so strategically. For example, on the 11th DL or the 8th Clean.

Accessories

3 sets

10 Strict T2B

20 Abmat Sit-ups

300′ DB Farmers Carry

Rest as needed b/t sets

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com