Peninsula CrossFit – CrossFit
Warm-up (No Measure)
50′ Quadruped Crawl (SLOW)
+
3 Sets of:
5 Burpee
5 Box Jump + Step Down
7 Air Squats
7 KB Swings
0-15 Min RT
Metcon (2 Rounds for reps)
EMOM 40 Min
4-8 Box Jumps @ 24/20″
4-8 Air Squats
4-8 KB Swings @ 53/35 lbs
15-55 Min RT
GOAL: General Capacity
**All the work is done in the same minute**
-You should have 10-15 sec rest every round.
-Be conservative in your scaling.
-You perform the same number of reps for each movement.
-If you go over in any minute you forfeit the next minute as rest.
-Score is reps and rounds. I.e 6 Reps for 38 Rounds.