Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Metcon (No Measure)
2 Sets/Arm
5 KB Windmill
5 Bottom Up KB Press
5/Leg Single KB Front Rack Lunge
+
5 Scap Pulls + 5 Beat Swings
0-15 Min RT
Metcon (Weight)
EMOM 12 Min
Min 1: 5 Bent Over Row @AHAP
Min 2: 15 Sec Burpee Over Barbell Sprint
Min 3: 2-4 Ring Muscle Ups
15-30 Min RT
Metcon (Time)
4 RFT:
20 Wall Balls @ 20/14 lbs
10 Power Snatch @ 95/65 lbs
30-55 Min RT
GOAL: Shoulder Endurance
**12 Min Time Cap**