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Peninsula CrossFit – CrossFit
Metcon (Time)
With a Partner:
100/80 Calorie Row (total)
25 Clusters (total) 125/85#
4 Rounds (each):
6 pushups
6 air squats
straight into
300 Double Unders (total)
25 Power Cleans (total) 155/105#
4 Rounds (each):
6 T2B
6 burpees
straight into
40 burpee box jump overs (total)
25 Deadlifts (total) 225/155#
4 Rounds (each):
6 pullups
6 jumping lunges
*30 Min Time Cap*
For the Cardio and the lifting sections the work is split between the 2 partners, with only 1 person working at a time.
For the Rounds, each partner completes 4 rounds of work. If 1 partner finishes before the other they can either rest, or jump in and help their partner finish their rounds.
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