Peninsula CrossFit – CrossFit
Warm Up 104 (No Measure)
Run 400m
2 RNFT:
8 Good Mornings
8 Back Squats
4 Jump Squats
6 Shoulder Press
(empty bar)
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Front Squat (2-2-2-2)
Metcon (Time)
4 RFT:
12 DL @ 225/155
3 Rope Climbs
12 T2B
24 Box Jumps @ 24/20″
*20 min time cap*
Scale 1:
12 @ 185/135
2 Rope Climbs
8 T2B
18 Box Jump @ 24/20″
Scale 2:
12 @ 135 /95
4 Rope Pulls
10 Kipping Leg Raises
18 Box Jump @ 20/16″