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Last chance to sign up for our in house competition! Registration closes on Thursday.
CrossFit Pineville – RISE
Metcon (No Measure)
1:00 On :30 Off – 2×4 (AMRAPS)
————-(1)————-
:30 Squat Jump + :30 Alt DB Snatch
————-(2)————-
:30 Hanging Knee Raise + :30 Bicycle Crunch
————-(3)————-
100m Farmers Carry + ME KBS
fAbtastic – Abs & Booty Class (5:30pm)
3-4 sets
6 DB Plank Row + Spider Mtn Climber each side
8 Tempo FR Squats – 3311
10 Banded KB SDHP
3 sets each side
Complex – all on one side, then switch
10 SL Bridged Floor Press R
10 SL RDL R
50’ Suitcase Carry
Finisher
2-3 sets for quality
10 Plank walkouts
20 Toe Taps
10 Buzz Saws
