Saturday July 10, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
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.