Peninsula CrossFit – CrossFit
Warm-up (No Measure)
5 Min of Run/Row/Bike
3 Sets of:
5 PVC Pass Throughs
5 PVC Front Squats
5 PVC Push Press
5 PVC BFB
0-15 Min RT
Metcon (2 Rounds for reps)
EMOM 39 Min:
Min 1: 7-14 Thrusters @ 75/55 lbs
Min 2: 7-14 Bar Facing Burpees
Min 3: 7-14/5-12 Cal on Machine
15-55 Min RT
GOAL: General Capacity
-You MUST pace yourself from the beginning and start with a moderate effort.
-You should have 10-15 seconds of rest/transition every round. If you don’t your heart rate will go to high and you wont be able to recover.
-Use the same number of reps across all movements.
-Thrusters must be done unbroken.
-Be consistent with the burpees.
-Keep your heart rate down on the machine.
**Score is total rounds completed at reps.