Peninsula CrossFit – CrossFit

Metcon (AMRAP – Rounds)

EMOM 24 Mins:

Min 1: 15/10 cal row

Min 2: 14 double DB front rack lunges @ 2×50/35#

Min 3: 50′ HS walk or 3-5 wall walks

Min 4: 2 Rope climbs
15-45 Min RT

GOAL: Strength endurance

Metcon (No Measure)

Accessory:

2×12 DB bent over lateral raise

2×12 DB trap-3 raise

2×12 Banded pulldown
45-55 Min RT

GOAL: Upper back strength and conditioning

-Rest 60 seconds between sets for each exercise.

-This is not done in rounds. Perform both sets of the first movement before moving to the next movement.