Peninsula CrossFit – CrossFit
Warm Up 45 (No Measure)
800m Run
15 Burpee to Handstand
15 Beat Swings
+
2 RNFT:
6 knee hug leg drop (/side)
6 worlds greatest stretch (/side)
Split Jerk (2-2-2-2-2)
Attempt to split both Left and right leg over the 2 reps.
Metcon (Time)
All for time:
3 Rounds:
20 Pull Ups
15 Hang power clean @ 135/95
Rest 5 Min
2 Rounds:
20 Wall Ball @ 20/14
20 Box Jump Overs @ 24/20″ (Face the box)
**25 Min Time Cap**
Scale 1:
12
12 @ 95/65
then
15 Reps
Scale 2:
12 Banded/Jumping Pull Ups
12 @ 75/55
then
15 Reps @ 20/16″ and 16/12