Monday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Clean Barbell Warm-up

Weightlifting

25 mins

Tall Clean 4×3

*stay light and focus on shrug and quickness under bar

8 min EMOM

Performance: 1 Clean + 1 Hang Clean at 60-65% 1 RM clean

Fitness: 2 Hang Power Cleans

Hang Clean (8x(1 Clean + 1 Hang Clean) @ 60-65% 1RM Clean)

Hang Power Clean (8×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Single Arm KB Push Press (1.5/1)

100m Suitcase Carry (1.5/1)

10 Burpees

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