Peninsula CrossFit – CrossFit
PLEASE NOTE: THERE IS NO 4PM CLASS TODAY
Warm Up 86 (No Measure)
5 Min of KB Complex:
w/ 1 arm alternating
Deadlift
Deadlift, Clean
Deadlift, Clean, Press
+
2 RNFT:
10 Bird Dog w/ Abduction (/side)
20 Dead Bug
Metcon (AMRAP – Rounds and Reps)
EMOM 30:
First 10 Min
Odd: Push Press @ 115/85
Even: BOB
Second 10 Min
Odd: Thrusters @ 115/85
Even C2B
Last 10 Min
Odd: Wall Ball @ 30/20 lbs
Even: BOB
You will choose between 6-12 Reps for this workout. The reps you choose will be the number of reps you do for all the movements across all minutes.
Score is total rounds completed + reps per rounds. i.e. if you chose 9 reps and scored 27 total minutes your score would be
27 + 9.
BOB = Burpee Over Bar