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