Peninsula CrossFit – CrossFit
Warm Up 115 (No Measure)
3 RNFT:
50 SU
8 Bent Over Rows
8 Push Press
6 Kang Squats
w/ empty bar
+
3 RNFT:
45 Sec Bar Hang
45 Sec Handstand Hold
Deadlift (4×6)
Clean Grip. Should be around 70%.
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Muscle Ups will be Bar.
Scale 1:
40
20 @ 95/65
10 C2B
Scale 2:
30
15 @ 55/35
10 Modified