CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

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

E2MOM

*Set 1 – 4 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 75%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 2 reps @ 88%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90+%

Metcon

Metcon (3 Rounds for calories)

Every 5 min for 3 sets

90 sec ME Cals Rower