Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

200m Run

5 Inchworm Push-Ups

5/5 Side Plank Clam Shells

10 Prone Swimmers

3 Depth Jump to Box Jump

Weightlifting

Back Squat

Every 3:00 minutes, 4 Sets

3 Back Squats @ 80-85%

+

4 Seated Box Jumps to a High Box

BB Free

Every 3:00 minutes, 4 Sets

10 Single Dumbbell Sumo Squats

10 Sumo to Narrow Squat Jumps

:30-1:00 Wall Sit

Metcon

“Sarabi” (Time)

For Time:

75 Wall Balls 20/14lb

1 Mile Run

75 Wall Balls 20/14lb

Time Domain: 15:00-20:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete the Workout in 17:00 minutes or less

Secondary Objective: Complete each set of Wall Balls in 3 Sets or Less

Stimulus: Leg Stamina / Aerobic Capacity (V02 Max)

RPE: 8/10
Alternate Variations

Competitor:

30/20lb

Level 2:

50 Wall Balls 20/14lb

1200m Run

50 Wall Balls 20/14lb

Level 1:

50 Wall Balls 14/10lb

800m Run

50 Wall Balls 14/10lb

Masters 55+:

50 Wall Balls 20/14lb

1 mile Run

50 Wall Balls 20/14lb

Sweat:

50 Dumbbell Thrusters 35/25lb

1 mileRun

50 Dumbbell Thrusters 35/25lb

Accessory Work

Accumulate 6 minute of Dead Hang

Every time you break perform 25/20 Push Ups

Time Cap: 12 minutes