Peninsula CrossFit – CrossFit
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