CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (4-3-2-1-1-2-2-2-2)

E3MOM

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then…

EMOM

4×2@80%

Metcon

Metcon (Time)

For time:

40 Wall Balls (20/14 )

20 Burpee Box Jump-Overs (24/20)

30 Wall Balls

15 Burpee Box Jump-Overs

20 Wall Balls

10 Burpee Box Jump-Overs
*12 min cap