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Peninsula CrossFit – CrossFit
Metcon (Weight)
Clean and Jerk
Power Clean and Jerk
(1 PC + 1 Jerk = 1 Rep)
3 Waves
3 TNG @ 65%
2 TNG @ 75%
1 @ 85%
15-30 Min RT
-No rest between sets.
-90 Sec rest between waves
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
6 Bar Facing Burpees
9 OH Squats @ 115/75 lbs
12/10 Cal Row
30-55 Min RT
GOAL: Speed Endurance
Rx: 8+ Rounds
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