Peninsula CrossFit – CrossFit
Warm Up 169 (No Measure)
2 RNFT:
7/7 Single KB Front Rack Lunge
7/7 Single KB Clean
50’/50′ Singel KB OH Carry
50′ Broad Jump
30 Sec KB Squat Pose
Clean Complex (5 x (2+2+2))
5 Sets @ 60-65% of C&J
2 Clean Deadlift (3 position pause)
2 Below Knee Power Clean
2 Thrusters
Metcon (Time)
8 RFT:
5 Strict Pull Ups
10 Weighted Sit Ups @ 50/35 DB
15 Push Ups
**20 Min Time Cap*
Scale 1:
5 Jumping/Kipping Pull Ups
10 Abmat Situps
10 Push Ups
Scale 2:
5 Ring Row
7 Straight Leg Sit Ups
9 Box Push Ups