Peninsula CrossFit – CrossFit
Warm Up 98 (No Measure)
3 RNFT:
5 KB Deadlift
5 KB Clean
5 KB Front Squat
5 KB Push Press
+
3 RNFT:
30 Sec Bar Hang
30 Sec Handstand Hold
Snatch (5×2 Pause Snatch)
Pause 3 sec w/ bar above the knee.
Power Snatch (8-8-8-8)
Metcon (AMRAP – Rounds)
EMOM 24 min
1 – Run 200m
2 – Rest
3 – 20 KBS 70/53
4 – Rest
Go hard and don’t pace.
Scale 1:
Run 200m
25 KBS @ 53/35
Scale 2:
100m
20 KBS @ 45/25