Peninsula CrossFit – CrossFit
Metcon (7 Rounds for time)
E3MOM x 7 (21 Mins):
10 T2B
5 OH squats @ 115/85#
200m run
15-40 Min RT
GOAL: Metcon threshold
-You want to have about 45 secs rest each round so scale barbell weight and/or reps accordingly. Run should be under 1 min.
-Go as sustainably hard as possible.
-OH squat weight should be mod-heavy but able to perform unbroken each round.
Metcon (2 Rounds for weight)
Accessory:
3RNFT
50′ death march @ heavy
60 sec. weighted wall sit @ heavy
40-55 Min RT
GOAL: Lower strength endurance
-You should be able to perform both movements without breaking with the weights you select.