Thursday, November 12th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3

Mobility 2


2 sets with an empty bar

8 elbow rotations

8 front squats

8 muscle cleans

8 push press

10 box step ups


A: Metcon (Time)

30-20-10-20-30 Box jump overs or step-up overs @ 24/20″

8 Clean and jerks between each set 115/75
Scale so that the Clean and Jerks are not being done in more than 2 sets

Extra Accessory

Metcon (No Measure)



30sec side plank left

30sec front plank

30sec side plank right