Peninsula CrossFit – CrossFit
Warm Up 55 (No Measure)
2 RNFT:
6 Samson Lunges
8 Jump to Ring Support
6 Inch Worms
8 Air Squat
6 Strict T2B/Leg Raises
+
3 RNFT:
30 Sec Goblet squat pose
30 Sec Crab Pose
Metcon (AMRAP – Reps)
EMOM 12:
Odd: 8 Leg Raises + 8 V-Ups + 8 T2B
Even: Rest
Scale reps of movements as required, but scale to the same number across all movements and rounds.
Metcon (Time)
30-20-10
KBS @ 70/53
Burpee Box Jump (not over) @ 24/20
**13 Min Time Cap**
Scale 1:
@ 53/35
Scale 2:
21-15-9
@ 35/20
@ 20/16″