Peninsula CrossFit – CrossFit
Warm Up 149 (No Measure)
2 Lengths Butt Kicks
2 Lengths High Knees
10 Scap Pull Ups
5 Burpees
10 Beat Swings
5 Burpees
10 Pull Ups
400m Run
+
Calf Stretch
PVC Compression + Shoulder Extension
Yeti (Time)
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here
**27 Min Time Cap**
Pull Ups should be done in 2-3 Sets. Muscle Ups in no more than 5 sets.
Scale 1:
15 Pull Ups
10 C2B
10 Ring Dips
1 Mile Run
10 Ring Dips
10 C2B
15 Pull Ups
Scale 2:
25 Ring Rows
10 Pull Ups
10 Push Ups
1200m Run
10 Push Ups
10 Pull Ups
25 Rings Rows