Peninsula CrossFit – CrossFit
Warm Up 77 (No Measure)
Length of Gym
x4 Run
x2 Bear Walk
x1 Lunge
x1 Burpee Broad Jump
15 Ring Rows
+
3 RNFT:
30 Sec KB Goblet Squat Pose
30 Sec Crab Pose
Metcon (AMRAP – Rounds)
EMOM 20:
Odd: Row 15/12
Even: 7 Power Clean @ 135/95
Scale 1:
12/10
105/75
Scale 2:
10/8
75/55
Metcon (No Measure)
4 Sets:
8 DB Bent Over Row/Arm
8 DB Rollovers
8 DB Bent Over Reverse Flies
8 DB RDL/Leg