Peninsula CrossFit – CrossFit
Warm Up 129 (No Measure)
3 RNFT:
First round with dowel
5 Snatch Grip RDL
5 High Pull
5 Muscle Snatch
5 OHS
5 Good Morning
+
3 x 4-8 KB Banded Snatch
Weighted Step-ups (4×12)
maintained over all 4 sets at a challenging weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min:
12 Power Snatch @ 95/65
60 DU
12 Thrusters @ 95/65
Run 200m
Scale 1:
75/55
30 DU
Scale 2:
55/35
100 SU