Saturday August 21, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

5 Min Run/Row/Bike

Then;

3 Sets of:

5 Hand Release Push Ups

5 MedBall Cleans

5 MedBall Thrusters

5 Beat Swings
0-15 Min RT

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Min in Teams of 2:

60/50 Cal Machine

60 Wall Balls @ 20/16 lbs

20 Muscle Ups (Ring or Bar) or 30 Pull Ups & 30 Push Ups
15-45 Min RT

-Teams of 2 split the work however you want.

-Perform ring or bar muscle ups.

-Keep sets small and intensity high.