May 30 WOD

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.