Friday Jan 6

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

500m run/row

crossover symmetry
1 length of:

samson stretch

high kicks

side lunges

inchworm

all together: PVC clean and jerk

Barbell Conditioning

With a partner, “you go – I go style”

5 Clean and Jerks 190/135** 135/95*

4 Clean and Jerks 205/145** 155/105*

3 Clean and Jerks 225/155** 170/115*

2 Clean and Jerks 245/165** 185/125*

1 Clean and Jerk 265/175** 190/135*

Metcon (AMRAP – Rounds and Reps)

8min amrap

4 ring dips

8 kettle bell swings **75/55 *55/35

12 abmat situps