Saturday November 25, 2017

Peninsula CrossFit – CrossFit

Poster Warm Up (No Measure)

-Pick three or four movements and do 15 reps.

-Vary movements each workout.

The Big Dirty (Time)

1 round

All lifts performed with empty 45# bar

Run 400m

40x Back squats

40x Front squats

40x Overhead squats

Run 400m

40x Shoulder press

40x Push press

40x Push jerks

Run 400m

40x Hang power cleans

40x Hang power snatch

Run 400m