CrossFit Pineville – CrossFit
Warm-up
12 mins
(No Measure)
Dynamic/Barbell Warm-up
Weightlifting
20 mins
Work up to a heavy, but technically sound 3 Position Power Clean
*If you fail then back off 20% & complete 1 to 2 more complexes at that weight
*High Hang – Hang – Floor
3 Point Power Cleans (Work up to heavy rep)
Metcon
Metcon (3 Rounds for reps)
3 min AMRAP
200m Run
Max Front Squats (115/65)
Rest 3 mins
3 min AMRAP
200m Run
Max DU
Rest 3 mins
3 min AMRAP
200m Run
Max Box Jumps (24/20)
