Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

Clean – 3, 3, 3, 3

Spend 15 minutes working up to a heavy 3 rep – increase every set

*Fitness can perform Power Cleans

7 minute EMOM

1 Clean Pull + 1 Power Clean + 1 Clean + 1 FS

*70-75% of today’s 3 rep

Clean (3, 3, 3, 3)

Power Clean (3, 3, 3, 3)

Metcon

Metcon (Time)

27-21-15-9

Empty Bar Thrusters (45/35)

Burpees

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