Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

Single Arm KB Thrusters (4×10 each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 4 mins for 20 mins

400m Run

With the remainder of the 4 mins…

AMRAP

10 Wallballs (20/14)

10 Pull-ups

10 Medball slams (20/14)

*Score is rounds and reps of wallballs, pull-ups and ball slams

*400m run at the top of every 4 minutes. Start WOD with run.

*Pick up the AMRAP where you left off in each 4 minute section

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