CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (3×10)

60% of 1RM

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

2k Row (Rx+ 5k Bike)

30 Pull-ups (Rx+ C2B)

800m Run

30 Burpees

150 DU
*Every 1k on row and 2.5k on

bike equals 1 rep

*Every 100m on the run equals 1 rep

*There are a total of 220 reps per round