Peninsula CrossFit – CrossFit
Warm-up (No Measure)
400m Run
Then, 3 Sets of:
5 Barbell Pullover (lying on floor)
5/Leg Split Stance Good Morning
5 Behind the Neck Snatch Grip Thrusters
0-15 Min RT
Snatch (8-6-4-8-6-4)
15-35 Min RT
2 Rounds, Each for quality:
8 @ 115/75 lbs
6 @ 155/105 lbs
4 @ 185/125 lbs
Rest 5 Min
Or 50-60-70%
Metcon (Time)
3 RFT:
15 Bar Facing Burpees
400m Run
15 OH Squats @ 95/65 lbs
35-55 Min RT
GOAL: Improve performance in triplets 12-16 Min.
-Keep a consistent pace, one you can maintain from start to finish.