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Peninsula CrossFit – CrossFit
Back Squat (EMOM 12 Min (1 – 3 – 5))
15-30 Min RT
GOAL: Squat Speed and Power
Min 1: 1 Rep @ Heavy
Min 2: 3 Reps @ Moderate
Min 3: 5 Reps @ Light
**Score is the lightest weight you use**
Metcon (Time)
3 Rounds
10 Thrusters @ 115/85 lbs
5 x Shuttle Run @ 50′
Rest 3 Min
3 Rounds
10 Thrusters @ 95/65 lbs
5 x Shuttle Run @ 50′
*set up cones 50′ apart, back and forth is one rep. If shuttle is not possible run 100m*
30-55 Min RT
GOAL: Reinforce Leg Speed
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