Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets of: (first with PVC)
7 RDL
7 Muscle Cleans
7 Front Squats
14 Beat Swings
7 Air Squats
0-15 Min RT
Metcon (Weight)
EMOM 8 Min:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
15-35 Min RT
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
35-55 Min RT
**15 Min Time Cap**
Air squats should be done in 1 minute. Muscle ups/pulling should be done in 2 min. Cleans should be done in 1 min. Taking no longer than 4 min per round, or 12 min total.
Variation 1:
40
15 Pull Ups
15 Push Ups
@ 95/65
Variation 2:
30
15 Ring Row
15 Modified Push Ups
10 Deadlift @ 95/65