Thursday December 16, 2021

Peninsula CrossFit – CrossFit

Apollo (AMRAP – Rounds and Reps)

Get to 50 RMU in as little Sets as possible
15-35 Min RT

GOAL: Testing upper body, pull/push strength endurance

**15 Min Time Cap**

-50 RMU will be out of reach for almost everyone, that is fine. We will choose a total number of Muscle Up reps we want to hit and then attempt to complete those reps in as few sets as possible.

-We are wanting big sets with longer rest. Really push yourself but don’t let your technique degrade to the point that you could injure yourself.

-We will ascribe a time cap as well for this.

-Feel free to work bar muscle ups or any muscle up drills we have practiced in the past.

-Consider scaling the movement to something like CTB/Ring Dips or Pull Ups/Push Ups and complete the same same test for those movements.

Metcon (AMRAP – Reps)

3 Sets of:

AMRAP 3 Min:

70 DU

Max Wall Walks

Rest 1 Min
35-55 Min RT

GOAL: Improve Overhead Endurance

SCORE: Total reps of wall walks across all sets.