Peninsula CrossFit – CrossFit
Warm Up 99 (No Measure)
5 Rounds of Rowing
Air Squat
Push Up
Pull Up
Sit Up
Burpee
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)
Back Squat (5-5-3-3-1-1)
These are all working sets.
Metcon (Time)
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Plate Run (45/35)
40 Ground to Overhead (45/35)
40/30 Cal Row
*13min time cap