Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

6×3

*6 min EMOM

*At 65-75% 1RM

*Spend 10 minutes warming up to this weight

*Focus on speed and form in these reps

Deadlift (6×3 @ 65-75% 1RM)

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP

1 Thruster (95/65)

1 Pull-up

2 Thrusters

2 Pull-ups

3…

3…

*Score is the rep number from the last completed round

*Ex: You finished the round of 6 thrusters/6 pull-ups + 4 more thrusters on round 7, your score is 6

**Rest 5 minutes, then complete the WOD backwards from the last finished full round at 75% effort NFT.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s