Peninsula CrossFit – CrossFit
Warm Up 54 (No Measure)
2:00 Double Unders/Single Skips
2:00 Kettle Bell Swings
2:00 Plank
+
2 RNFT:
45 Sec Bar Hang
15 Sec Off
45 Sec Wall Sit
45 Sec Off
C&J Complex (9-9-9-9-9)
6 Sets of:
3 Hang Power Clean
3 Hang Squat Clean
3 Push Jerk
9 total reps
Metcon (Time)
40-30-20
Shoulder to Overhead @ 115/75
200m Farmer Carry @ 53/35
KBS @ 53/35
*18 min time cap*
Scale 1:
27-21-15
95/65
Scale 2:
27-21-15
65/45
Carry @ 35/25
35/25
Metcon (No Measure)
3 RNFT:
20 Toe Touches
10 Pallof Press, half kneeling/side