Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
Metcon (AMRAP – Rounds)
EMOM 16 Min
1. 6 Power Clean @ 185/135
2. 15/12 Cal Row
3. 15 Wall Ball @ 30/20 lbs
4. 10/8 Cal Bike
15-45 Min RT
Variation 1:
135/95
12/10 cal
20/14 lbs
8/6 cal
Variation 2:
95/65
10/8 cal
14/10 lbs
7/5 cal
Metcon (No Measure)
4 RNFT:
15 DB Pull Over
15 DB Rollover
15 Reverse Flys