Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Row/Run/Bike
2-3 Sets of:
5 Scap Pulls
5 Beat Swings
5 Tall Box Jumps
5 Squat Jumps
Pull-ups (Max Weight Strict 3-2-2-1-1-1)
15-35 Min RT
**Score is max weight strict Pull Up**
Max Height Box Jump (Distance)
Max Height Box Jump
15-35 Min RT
*Score is max height box jump**
Perform both pull ups and box jumps as one big superset, moving back and forth between the two.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups