Wednesday December 27, 2017

Peninsula CrossFit – CrossFit

**REMINDER: THERE IS NO 6PM CLASS TONIGHT**

Warm Up 77 (No Measure)

Length of Gym

x4 Run

x2 Bear Walk

x1 Lunge

x1 Burpee Broad Jump

15 Ring Rows

+

3 RNFT:

30 Sec KB Goblet Squat Pose

30 Sec Crab Pose

Back Squat (7-7-5-5-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)
Scale 1:

21/16

16

12

9 @ 95/65

Scale 2:

16/12

12

9 @ 20/16

9 @ 75/55