Peninsula CrossFit – CrossFit
Warm-up (No Measure)
400m run
then 3 sets:
10 ring rows
10 box stepups/jumps
10 PVC strict press
then 200 m run
0-15 Min RT
Metcon (No Measure)
EMOM 12 minutes:
Min 1: 6-8 jump to ring hold with 5 second negative
Min 2: 5 high box jumps
Min 3: 5 muscle up transitions
15-35 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes:
30/25 cal row
15 air squats
6 bar muscle ups/C2B
35-55 Min RT