Peninsula CrossFit – CrossFit
Warm Up 157 (No Measure)
2 RNFT:
20 KB Deadbug
10 Scap Pull Ups
7 Bent Over Row
7 Stiff Leg Deadlift
7 Muscle + strict press
Metcon (AMRAP – Reps)
EMOM 10:
3-5 Strict Pull Ups +
5-8 Push Ups
Pick a consistent number for both movements across all rounds. Modify to preserve volume and intensity.
Metcon (Time)
3 RFT:
27 Hang Power Cleans @ 115/75
500 m Row/ 400m Run
21 Push Press @ 115/75
**18 Min Time Cap**
Pick your poison of a run or row. Alternate between movements or keep the same for the whole workout.
Scale 1:
21 @ 95/65
15 @ 95/65
Scale 2:
21 @ 75/55
300m Row/ 200m RUn
15 @ 75/55