Wednesday, November 18th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 min

mobility 2 min

then…

3 sets

-10/side banded side walk

-10 bent over row with bar

-5 tempo front squats with bar (32×1)

-5 box jumps

Weightlifting

A: Front Squat ( 5-5-5-5-5-5)

Clean plus 5 front squats.

You have 15 min to find your heavy set of 5

Metcon

B: Metcon (AMRAP – Rounds and Reps)

4 x 4 minutes AMRAP

12 DB Snatch @50/35lbs

12 Box jump over @ 24″/20”

2 min rest between AMRAPs
Total time: 22 minutes

Continue where you left off for one big score.

Cool down

Walk 200m

then

Side Lying Quad Stretch

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