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Peninsula CrossFit – CrossFit
Metcon (Weight)
Power Clean + Front Squat
5x 1+1 ascending
15-35 Min RT
-Work up to a heavy single which is about 90-95% of your 1RM clean, no failing!
Metcon (6 Rounds for time)
E3MOM for 18 Mins (6 Rounds):
300/200m Row
12 weighted DB situps 53/35#
4 single arm Devil’s Press 53/35#
30-55 Min RT
-You should aim to have atleast 45 sec rest each round
-Choose a DB weight where you are able to move well and efficiently, dont go to heavy such that it slows you down.
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