Friday January 4, 2019

Peninsula CrossFit – CrossFit

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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