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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Run/Bike/Row
2 Sets of:
5/5 Plank + Knee Drive
5 Empty Bar Hip Thrust
5 Hang Muscle Clean
5 Front Squat
0-15 Min RT
Hang Power Clean (3-3-3-3-3)
15-30 Min RT
-Heavy does NOT mean max effort.
Metcon (3 Rounds for time)
3 Rounds, Each for Time:
15 C2B
10 Back Rack Lunges @ 135/95 lbs
10 Front Rack Lunges @ 135/95 lbs
10 OH Lunes @ 135/95 lbs
Rest 2:00 Min
30-55 Min RT
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