Peninsula CrossFit – CrossFit
Metcon (Weight)
3 sets:
2 rounds of the following complex:
12 deadlifts
9 hang cleans
6 front squats
400m Run recovery between each set
15-40 Min RT
GOAL: Lower strength endurance
-Scale your weight such that 1 round of the complex can be performed in 1 minute or less.
-Suggested RX weight: 155/015#
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Mins:
8 DB Thrusters 2×50/35#
8 T2B
40-55 Min RT
-We are aiming to get a lot of rounds in, by using lower volume per round to stimulate fast transitions. Scale accordingly.