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
GOAL: Wall Ball and Muscle Up combination.
-Teams of 2 split the work however you want.
-Perform ring or bar muscle ups.
-Keep sets small and intensity high.