Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 10 Worlds Greatest Stretch/side

Then;

2 Sets:

7 RDL

7 Muscle Clean

7 Elbow Rotations

7/7 Front Rack Lunge (in place)

Metcon (Weight)

2 Sets of

EMOM x6

*Rest 2 Min between EMOMs*

1.4 Clean Pull @ 80%+

2. 5 High Box Jump (ie 30/24″+)

3. 2 Power Clean @ 80%+
Use same weight for pulls and cleans. Sore as weight and box jump height on whiteboard.

Metcon (2 Rounds for reps)

AMRAP 6 Min:

10/8 Cal Bike

10 DB Burpees @ 50/35

Rest 2 Min

AMRAP 6 Min:

12/10 Cal Row

12 DB Clusters # 50/35
Burpees and Clusters should be performed at a slow and consistent pace, likely slower than you think. Almost think of them as recovery.

Variation 1:

Drop Calories by 2

35/25

Variation 2:

Drop Calories by 3

25/15