Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

30 mins

Clean

*15 minutes to work to a heavy 3 rep

*Fitness option – can perform Power Clean/Hang Clean

6 minute EMOM

2 Clean Pulls + 1 Clean (or Power Clean) + 2 Front Squats

*At 70% of today’s 3 rep

Clean (15 minutes to work to a heavy 3 rep)

Power Clean (15 minutes to work to a heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 DU

10 ALT KB Snatch (1.5/1)

*1:3 DU/SU

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