CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 High Knees
10 Forward Lunges
10 Air Squats
:30 Side Plank Each Side
then…
2 sets with naked bar:
5 DL
5 Muscle Clean
5 Muscle Snatch
5 Strict Press
Metcon
9/11 Rememberance (Time)
100 Deadlift (135/95)
100 S2OH (95/65)
100 G2OH (75/55)
43 Bar Over Burpees
71 Single DB Box Step ups (50/35) (24/20″)
*40 min Cap
The Deadlift/S2OH/G2OH and Burpees represent he 343 Fire Fighters that gave their life.
71 Step ups Represent the 71 Law Enforcement Officers who gave their life.
Feel free to partner this workout.
