Peninsula CrossFit – CrossFit
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PASSWORD: PCF123
Warm-up (No Measure)
3 Sets of
5-10 Beat Swings/Pull Ups
5 RDL
5 Squat Clean
5 Thruster
5 Burpee
0-15 Min RT
Metcon (Time)
10 RFT:
4 Clusters @ 135/95 lbs
8 Deadlift @ 135/95 lbs
8 Pull Ups
Then:
50 Push Ups
15-55 Min RT
-Cluster is a squat clean thruster
-Weight on cluster should be heavy.
-Weight on deadlifts should be light.
-Pull ups should be unbroken for 5-7 sets, at least.