Peninsula CrossFit – CrossFit
Poster Warm Up (No Measure)
-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility
Metcon (Time)
For Time
3 Rounds of:
10 Bar Facing Burpees
10 Pull Ups
10 Thrusters
Rest 2 Min
3 Rounds of:
10 Lateral Burpee Over Bar
10 C2B Pull Ups
10 Clean and Jerk
Rest 2 Min
3 Rounds of:
10 Burpees
5 Muscle Ups
10 Snatch
**34 Min Time Cap**
You should be looking to complete each movement in a minute across all rounds. Aim for sub 10 minutes for each of the 3 rounds.
Rx’d:
95/65
Variation 1:
75/55
Variation 2:
45/35