Mayhem Affiliate 12/01/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

1. Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Malasadas (Open 12.1)


7:00 Amrap

Max Burpee to bar (6in target)


No Change


7:00 Amrap

Max Up Downs

Target number of Reps: 80+

Minimum number reps before scaling: 40


Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back