Monday March 2, 2020

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