Peninsula CrossFit – CrossFit
Metcon (Time)
4 RFT:
20 Pull Ups
20 Wall Balls @ 30/20 lbs
15-35 Min RT
GOAL: Upper push/pull strength endurance.
-Keep a sustained pace on the pull ups. We are looking to complete in 1-2 sets.
-Squat in a straight line in the wall balls.
-Drop down to 20/14 lbs if needed.
-We are also looking to complete in 1-2 sets.
Metcon (Time)
120 Cal on the Rower
or
100 Cal on Bike
@ RPE 6/10
Every 20 Calories hit a surge and go all out for 5 Calories.
35-55 Min RT
GOAL: Aerobic Threshold.
Note: Hit the last 5 Cals of every 20 as you surge. Ie: 15-20, 35-40, etc