Peninsula CrossFit – CrossFit
Warm Up 25 (No Measure)
500m Row
15 Ground to Overhead w/ plate
15 Overhead Walking Lunges w/ plate
15 AbMat Sit Ups w/ plate
15 Sitting Twists w/ plate
+
2 RNFT:
10 Bird Dog (/side)
20 Dead Bug
Metcon (AMRAP – Reps)
Pull Ups
5 Sets of:
20 Sec On
40 Sec Off
-Perform whatever type of pull up you want, strict, kipping, C2B. Must be able to perform 20 unbroken seconds or turn it into a 5 Min EMOM. Score is total reps over all rounds.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
5 Power Snatch @ 135/95
8 Bar Facing Burpees
20 RECOVERY Air Squats.
-Aim for unbroken power snatch and speed on burpees. Air Squats are RECOVERY. Do them slow and proper over at least 30 seconds.
Scale 1:
@ 95/65
Scale 2:
5 Power Clean @ 95/65
5 BFB
15 Air Squats