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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Run 200m
1 Round of Scap Cindy
1 Round PVC D.T.
1 Round Cindy
1 Round Empty Bar D.T.
Run 200m
Metcon (AMRAP – Rounds)
EMOM 39 Min
Alt. Between
– 100-200m Run
– 1 Round of Cindy
– 1 Round of DT
15-55 Min RT
GOAL: General Capacity
-At no point should you feel exhausted.
-Scale all rounds/movements so you have 15 sec rest per min.
Cindy: 5 Pull Ups + 10 Push Ups + 15 Sit Ups
D.T.: 12 Deadlifts + 9 Hang Power Clean + 6 Push Jerks
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