CrossFit Pineville – CrossFit
Warm-up
3 sets:
1:00 Row
100′ SA OH Carry Each Arm
:30 Push-up Plank/Back to Wall/Nose to Wall Hold
then…
2 sets:
10 Ring Rows
10 Hollow Rocks
10 Plate G2OH
Metcon
Metcon (3 Rounds for calories)
3 sets
On an 8:00 running clock:
400m Run
4 Wall Walks
400m Run
12 T2B
ME Cal Row in remaining time
Rest 2:00 b/t sets
Score is total Cals rowed each round
