Peninsula CrossFit – CrossFit
Metcon (2 Rounds for weight)
5 RNFT:
5 shoulder press @ heavy
5 weighted strict C2B @ heavy
15 – 30 Min RT
GOAL: Vertical pushing/pulling strength
-Superset these 2 movements together for 5 rounds.
-Your weight should remain the same for all 5 sets, so rest accordingly.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Mins:
5 Thrusters @ 155/115
10 OH plate sit-ups 35/25#
60 double unders
30-55 Min RT
GOAL: Strength endurance
-Your goal is to do the heavy Thrusters unbroken each round, even if it means sacrificing some intensity recovering to transition to the situps.