Peninsula CrossFit – CrossFit
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From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
7 PVC Bear Complex
3-2-1 Bar Bear Complex
0-15 Min RT
Bear Complex EMOM (12×1)
EMOM for 12 mins:
-1 round of the Bear complex each minute
-maintain at the same weight for all 12 rounds
15-40 Min RT
Bear Complex =
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
Metcon (Time)
100 Step Ups
-w/ DB, KB, or Plate
40-55 Min RT
-Aim for unbroken or max 1 break.