CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Tuesday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

E2MOM for 12 sets

Clean

Sets 1-3: 3 reps @60%

Sets 4-6: 2 reps @70%

Sets 7-9: 1 rep @80%

Sets 10-12: 1 rep @90%

Clean (3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1, 1)

Metcon

Metcon (14 Rounds for reps)

14 min ALT EMOM

20/15 Cals on Rower

20 DU + 5 Thrusters (Rx+155/105)(95/65)

*If no DU, still only do 20 SU/high bound singles

*Scale cals on rower accordingly so you have at least 10- 15 seconds to rotate