Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3min Cardio
Mobility (Calves)
2 Rounds:
10 Samson Lunges
10 Inchworm
10 Windshield Wipers
10 Burpee + Squat
Metcon (Time)
For Time:
800m Run
50 Air Squats
40 Hang Power Cleans
30 Lunges
20 Pull-ups
Run 400m
20 Pull-ups
30 Lunges
40 Hang power Cleans
50 Air squats
800m Run
30min Time cap to start final run.
*Scale the first and last run to be about 4min.
*No movement should take more than 2 minutes to complete, scale accordingly.