CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,3,1,6,6,6)

Every 2:30

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

*Increase 2-3% if yo were able to hit

all reps last week.

Metcon

Metcon (Time)

For time:

1000 Meter Row

50 Alternating Pistols

50 Alternating Dumbbell Snatches (50/35)

50 Goblet Squats (50/35)