Peninsula CrossFit – CrossFit
Warm Up 18 (No Measure)
15 Samson Lunges
10 Turkish Get-Ups
15 Strict Toes 2 Bar/Knees 2 Elbows
10 Supermans
+
2 RNFT:
30 Sec Couch Stretch
30 Sec Pigeon Pose
Snatch (2-2-2-2-2)
2 Singles up to a max of 80-90%.
No failed reps.
Metcon (Time)
5 RFT:
10 Deadlift @ 255/185
10 Strict Pull Ups
**14 min Time Cap**
Maintain a neutral spine on the deadlift. Fight for the hollow position and keep feet in front of bar.
Scale 1:
@ 205/145
Kipping
Scale 2:
@ 155/105
Ring Row