Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

*Fitness to perform Power cleans

*Try and increase weight over the 12 sets

of cleans. If you fail drop down 10 # and

finish off that set at that position

High-Hang Clean (4×2)

Hang Clean (4×2)

Clean (4×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 AMRAP

5 Strict HSPU

10 Power Cleans (Rx+ 60% 1RM PC)(50% 1RM PC)

20 Lateral Bar Hops

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