Saturday June 29, 2019

Peninsula CrossFit – CrossFit

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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:

Teams of 2:


30 Power Snatch @ 135/95

40 Cal Row/Bike

50 Wall Balls @ 20/14

1 Km Run (together)

50 Wall Ball

40 Cal Row/Bike

30 Power Cleans

-All movements will be alternating between you and your partner however you see fit, except for the run where you will run together.

-1 Bar between the partnerships and the same weight for both movements.

-You can sub one arm alt. DB snatch/clean for twice the reps (60).

-Scale calories, reps, and distance based off your abilities.

-If you have strict HSPU perform them for the first set of HSPU.