Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

PC+FS+Thruster Complex

Every 90 sec for 8 sets

1 Power Clean + 1 Front Squat + 1 Thruster

*65-75% of 3RM Thruster

*Spend 10 minutes warming up to your weight

Thruster (8×1(1 PC + 1 FS + 1 Thruster))

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 Box Overs (Rx+ 30/24)(24/20)

200m Run

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