Peninsula CrossFit – CrossFit

Warm Up 30 (No Measure)

60 Double Unders/120 Skips

15 Air Squats

15 Abmat Sit uUps

7 Pull Ups

7 Ring Dips/Holds

+

2 RNFT:

6 Worlds Greatest Stretch (/side)

6 Knee hug/leg drop (/side)

Toes-To-Bar (3 x max sets)

3 Sets for max rep T2B. Modify the movement so it is manageable or turn it into a 10 min EMOM of a hard version for you.

Score is your highest one set max.

Metcon (Time)

21-15-9

Thrusters @ 95/65

Pull Ups

Cal Row
**15 Min Time Cap**

The goal here is all about high intensity. Move hard and fast. Scale to a leverl where all rounds are near unbroken.

Scale 1:

@ 75/55

Banded Pull Ups

Scale 2:

15-12-9

@ 55/35

@ ring rows