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 (AMRAP – Reps)

Teams of 3:

Max Reps of Clusters + Calories in 30 Min

-One person performing a cluster and one person performing calories (bike/row) at all times.

-There is no order or minimum work required.

-Every 5 Min perform a 300 m run together (this is recovery).

@ 155/105 lbs
Scale weight accordingly and use DB or KB as you see fit for accomodation or a challenge. Competitors are encourage to use an axel bar.