Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of
10 Step Overs
10 DU
5/5 DB Thrusters
10 DU
5/5 DB Clean and Jerk
10 DU
10 Burpee
0-15 Min RT
Metcon (Time)
For Time:
40 DB Step Overs @ 50/35lbs
100 Double Unders
40 DB Thrusters @ 50/35lbs
100 Double Unders
40 DB Hang Clean and Jerk @ 50/35lbs
100 Double Unders
40 Devil Press @ 50/35 lbs
*Use one DB for the above.
15-45 Min RT
**20 Min Time Cap
Variation 1:
60 DU
@ 35/25 lbs
Variation 2:
120 SU
@ 25/15 lbs
Metcon (No Measure)
5 Sets of:
100′ Sled Push
100m Recovery run
45-55 Min RT
The sled push should remain light enough so you have 100% speed ability.