Peninsula CrossFit – CrossFit
Warm Up 75 (No Measure)
10 Burpees
12 T2B/Leg Raises
14 Squats
14 Mountain climbers
+
2 RNFT:
45 sec bar hang
45 sec wall sit
Snatch Complex EMOM 10 (4×10)
1 High Hang Snatch + 1 Low Hang Snatch + 2 Overhead Squat
warmup and find a weight you can maintain for 10 rounds
Metcon (Time)
4 rounds:
21 thrusters 95/65lbs
21 calorie row
rest 2 mins
*20 min time cap
Scale 1:
18 thrusters 75/55lbs
18 calories row
Scale 2:
15 thrusters 55/45
15 calorie row
Metcon (Time)
100 bar facing burpees
Scale 1: 75 bar facing burpees
Scale 2: 50 bar facing burpees