Peninsula CrossFit – CrossFit
Warm Up 100 (No Measure)
Run 400m
10 Toes 2 Bar
10 Superman
10 Inch Worm
20 Air Squats
+
3 RNFT:
30 Sec Goblet Squat
30 Sec Crab Pose
Metcon (4 Rounds for reps)
4 Rounds of:
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Row
Max Power Cleans (115/80, 135/95, 155/105, 183/135)
rest 3 minutes
Scale 1:
18 BJO
18/12 Cal
85/60, 105/75, 125/85, 145/100
Scale 2:
15 BJO
15/10 Cal
55/35, 75/55, 95/65, 115/80
Plank/Wall Sit (No Measure)
5 Rnds:
45sec Plank
15sec Off
45sec Wall Sit
15sec off
Weight the plank and wall sit if you can.