Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Clean Barbell Warm-up

Weightlifting

30 mins

Clean

1×3 at 50-60-70-75-70% 1RM

Fitness: sub Power Clean

RDL (Based on 1RM Clean)

1×5 at 50%

1×3 at 60-70-80-85%

Clean (3 @ 50-60-70-75-70% 1RM)

Power Clean (3 @ 50-60-70-75-70% 1RM)

Romanian Deadlift (1×5 at 50% 1×3 at 60-70-80-85% of 1RM Clean)

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP

600m Run Buy-in

Then

AMRAP Wallballs (20/14)

*Score is number of Wallballs

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