Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 2 Mins
then;
3 sets of:
5 elbow rotations
5 thrusters
5 PVC rotations
5 good mornings
5 burpees
Power Clean (5-4-3-2-1)
15-35 Min RT
Use your warmup to build to a heavy 5. Then start the working sets given above and increase each set until you reach a heavy single for today.
Metcon (Time)
6 RFT:
4 BMU/8 C2B
6 deadlifts @ 185/135 lbs
8 DB Thrusters @ 2×50/35 lbs
35-55 Min RT
BMU/C2B should be done in max 2 sets. Deadlifts and thrusters should be unbroken. Scale reps and weight accordingly.