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Peninsula CrossFit – CrossFit
Metcon (AMRAP – Reps)
EMOM 10 Min:
5 Strict Chin Ups
+
5 Strict Ring Dips
15-25 Min RT
GOAL: Upper Body Gymnastics Pull + Push Power.
-Sub Banded pull ups, ring rows, and push ups for harder movements.
Metcon (AMRAP – Rounds and Reps)
4x
AMRAP 3 Min
6 Power Clean @ 155/105 lbs
8 Deadlifts @ 155/105 lbs
50′ HS Walk
Rest 1 Min Between AMRAP’s
**Continue where you left off**
**Mod-High Intensity**
25-55 Min RT
GOAL: Strength Endurance.
-Power Cleans in 2-3 sets.
-Deadlifts unbroken.
-Push the HS Walk.
-Use HS Walk subs on whiteboard.
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