Peninsula CrossFit – CrossFit
Warm Up 80 (No Measure)
2 RNFT:
50 Single Skips
10 Jump Squats
10 Push Ups
10 Pull Up/Ring Row
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Snatch Complex (6×4)
1 High Pull
1 Low Hang High Pull
1 Hang High Pull
1 Tall Snatch
6 Sets of increasing weight but go no heavier than 50%
Metcon (Weight)
EMOM 7
5 TNG Squat Snatch
This is all about barbell cycling. You can rest at the hips in order to control the bar path if needed.
Metcon (AMRAP – Reps)
EMOM 10
Rope Climbs
Score is total reps over all rounds. Choose a number of reps you can hit each round.