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Peninsula CrossFit – CrossFit
Metcon (AMRAP – Reps)
EMOM 10 Mins:
MIn 1: 15-20 situps
Min 2: 30 sec of RMU
15-30 Min RT
GOAL: Strength endurance in gymnastics.
For Min 2 pick your hardest modification of gymnastics (C2B, kipping pullups, banded pullups, ring rows)
You do not have to complete unbroken sets of the gymnastics.
Score is total number of Min 2 reps.
Metcon (Time)
5 Rounds for Time:
200′ Front Rack KB or DB carry (4 lengths of the gym)
15/12 cal bike
1 Min active recovery between each round with a burpee every 15 sec.
30-55 Min RT
GOAL: Lower strength endurance and upper body recovery
Go hard on the bike! This is where you create fatigue and build strength endurance.
*20 Min Time Cap*
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