Peninsula CrossFit – CrossFit
Metcon (Time)
3 RFT:
75 double unders
7 Ring muscle ups
7 DB Step up overs 2×50/35#, 24/20″
15-30 Min RT
GOAL: High volume gymnastics stimulus
-RMU mod should be your most challenging level of gymnastics (BMU, C2B, reduced band on strict pullups)
*15 Min Time Cap*
Metcon (Time)
3RFT:
9-6-3
Power Snatch
Bar facing burpees
Rest 1 Min between rounds
Round 1: 75% of 1RM
Round 2: 60% of 1RM
Round 3: 55% of 1RM
30 – 55 Min RT
GOAL: Power endurance