Peninsula CrossFit – CrossFit
Metcon (Weight)
Every 1:15 for 8 rounds
1 Power Clean + 1 Hang Power Clean + 2 Front Squats
Rest 30-45 Sec
15-30 Min RT
-Weight should feel doable with sharp technique. ~ 65-75%
Metcon (Time)
3 Sets
Run 200m
6 DB Burpee 50/35lbs
40 Double Unders
Rest 60 Sec
Run 200m
12 Alt. DB Snatch @ 50/35 lbs
4/4 Kickstand Goblet Pistol Squat Right/Left @ 50/35 lbs
Rest 60 Sec
30-55 Min RT
**20 Min Time Cap**
-Scale reps, wieght , and movements accordingly.
-Transitions should be immediate, the only rest should be during prescribed rest periods.