Monday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

30 mins

Find 3RM Thruster

*Performance – take from the floor

*Fitness – take from the rig

*Mobility between sets

Thruster (Find 3RM)

Re-test from 8/10/15

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 ALT KB Snatch (1.5/1)

10 Hollow Rocks

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