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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
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