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Peninsula CrossFit – CrossFit
Warm Up 14 (No Measure)
800m Run
Burgener Warm up
+
2 RNFT:
Elbow Rotations w/ bar (5 L, R and both)
30 Sec Back Squat Pose
Prowler Push/Pull (Weight)
-Bay Doors to red beam x2
-Relay Style
-Pyramid up and down in weight
Metcon (Time)
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
90 Double Unders
*20 min time cap
Metcon (Time)
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
90 Double Unders
*20 min time cap
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