Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Mins Cardio
then 3 sets:
10 med ball cleans
10 pullups
10 air squats
10 PVC shoulder press
Shoulder Press (2×5 + max reps)
15-35 Min RT
5 @ 65%
5 @ 75%
Max Reps @ 85%
Same format as the back squats on Monday. Rest as needed between sets and particularly before your max set.
Metcon (Time)
For Time:
150 wallballs 20/14#
75 C2B
35-55 Min RT
-Forced rest of 30 seconds every 3 minutes (ie. rest from 3:00-3:30 and 6:00-6:30…)
-You get to partition the work any way you like.
Time Cap: 15 Mins.