Benchmark Friday

Peak 180 – Group Class

Part A.

Metcon (No Measure)

EMOM x 12 min

min 1) Pick a cardio element

-Row 10/8 Cal

-Bike 9/7 Cal

-Ski 9/7 Cal

-Run 12/9 Cal

min 2) 3 Thrusters (Building)

min 3) Rest (adjust barbell weight)
Use this component as a primer for part B. Go easy on the cardio element and slowly build on weight. Maybe go over the weight you choose for Part B for the final 2 rounds. Focus today is really on the WOD since it’s an Open WOD.


CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
The time cap for the class will be closer to 20 min not 40 min like the games format

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

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