Friday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Complex: 5 sets

5 Push Press (5 sec pause at top) + 5 Good Mornings

*50% of Push Press 1RM

*30-45 second push-up plank hold after each set

Push Press (5×5 @ 50% (5 sec pause at top) + 5 Good Mornings)

Metcon

Metcon (2 Rounds for time)

21-15-9

Wallballs (20/14)

KBS

Rest 3 mins

9-15-21

Wallballs (20/14)

KBS

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