CrossFit Pineville – CrossFit

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10 mins

(No Measure)

Dynamic Warm-up


20 mins


*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 (AMRAP – Reps)

6 minute AMRAP

1 Thruster (95/65)

1 Pull-up

2 Thrusters

2 Pull-ups



*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.

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