Thursday September 23, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 Mins Cardio

3 sets:

5 inch worm w/pushup

10 beat swings

10 ring rows

1 round of PVC/empty bar Bear
0-15 Min RT

Metcon (Weight)

EMOM 10:

Odd: 10-15 ring dips

Even: 1 round of “The Bear”
15-35 Min RT

-“The Bear” is power clean+front squat+push press+back squat+push press

-Score is weight for The Bear

Metcon (Time)

For Time:

50 toes to bar

40 single arm DB thruster

30 pushups

20 single arm Devil’s Press

10 bar muscle ups
-All with 50/35# DB