Thursday October 18, 2018

Peninsula CrossFit – CrossFit

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Warm Up 132 (No Measure)

3 RNFT:

10 Pike Pulls

10 Hollow Body lat pull downs

10 Hollow Body Y pulls

Metcon (No Measure)

4 Sets:

8 Bent Over Row w/ DB/KB/Bar @ heavy

8 DB Roll Overs @ heavy

100′ Sled push @ moderate
-This is some odd pulling and pushing. This is meant to feel overly taxing. Just a fun few movements.

Metcon (Time)

5 RFT:

6 Deadlifts @ 275/195

2 Muscle Ups

6 KB Snatch @ 70/53

2 Muscle Ups

(Sub 3 Bar muscle ups if you can’t do ring)
**15 min time cap**

Scale 1:

205/145

6 C2B

53/35

Scale 2:

155/105

Banded C2B

35/20