Tuesday February 6, 2018

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.