Peninsula CrossFit – CrossFit

We are happy to announce that there will now be a 6PM CROSSFIT class on WEDNESDAYS!

Warm Up 20 (No Measure)

300m Row

10 Sit Ups

10 Push Ups

10 Air Squats

10 Ring Rows

10 Good Mornings

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory Work

4 rounds of 10 reps each:

One arm DB row (go heavy)

One leg romanian deadlift (with KB, go heavy)

Glute fall down

Jack knife situps

Bonus: add a 20/14 med ball