Peninsula CrossFit – CrossFit
Warm Up 28 (No Measure)
500m Row
Bear Walks x3 length of gym
20 Wall Balls
+
3 RNFT:
30 Sec Goblet Squat
30 Sec Crab Pose
Pull-ups (5 x max rep strict pull ups)
-Rest as needed
Metcon (AMRAP – Reps)
EMOM 20
Odd – 10-15 KBS @ 70/53
Even – 8 Power Snatch @ 115/85
-Choose a number of reps that will fatigue the hips for the power snatch.
Scale 1:
@ 53/35
@ 95/65
Scale 2:
@ 45/35
@ 75/55
Metcon (No Measure)
1 Burpee Over Bar
-Every 3, 6, or 9 sec for 5 minutes.