Peninsula CrossFit – CrossFit
Warm Up 101 (No Measure)
EMOM 9
1- 12/9 Cal Row
2 – 10 DB Squat Snatch
3 – 10 Jump Squat (empty barbell)
+
20 Duck walks (forward and back)
Warm Up 101 (No Measure)
EMOM 9
1- 12/9 Cal Row
2 – 10 DB Squat Snatch
3 – 10 Jump Squat (empty barbell)
+
20 Duck walks (forward and back)
3-Position Squat Clean (1-1-1-1-1)
Mid thigh
Knee
Floor
Build to a heavy complex.
Metcon (Time)
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
Scale 1:
Pull Ups
@95/65
Scale 2:
12-10-8
Banded Pull Ups
@ 75/55
*12 min time cap*