Peninsula CrossFit – CrossFit
Warm Up 129 (No Measure)
3 RNFT:
First round with dowel
5 Snatch Grip RDL
5 High Pull
5 Muscle Snatch
5 OHS
5 Good Morning
+
3 x 4-8 KB Banded Snatch
Snatch (3-3-3-2-2-2-2)
3 @ 60%
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
-Go power until you gradually end up in a squat.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min:
5 Wall Ball @ 30/20
200m Run
5 KBS @ 88/53
Scale 1:
@ 20/14
@ 70/45
Scale 2:
@ 16/12
@ 45/25