Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
Mobility 2 min
then…
2 rounds:
10 ring rows
10 muscle cleans
10 hang squat cleans
10 good mornings
10 Burpees
Metcon
A: Metcon (No Measure)
10 min EMOM
2-5 Muscle-ups
Bar or ring (good time to work on the weaker of the two)
scaling:
5-8 Chest to bar
5-8 Pull-ups
Clean
Clean (6 x 1+2)
6 sets @ascending
65-70-75-75-80-80%
1 Power Clean
2 Hang Squat Clean
Rest 2:00-2:30 between sets
Deadlift (5-5-5-5-5)
Sumo or Conventional