CROSSFIT – Mon, Dec 19

Peak 180 – CROSSFIT

Warm-up

2 Sets for Quality

1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

Metcon

“Dr. Drake Ramoray” (Time)

For Time:

15/12 Cal Row

14 Dual DB Power Clean 50/35#

50 Wall ball 20/14#

15/12 Cal Row

14 Dual DB Power Clean

40 Wall ball

15/12 Cal Row

14 Dual DB Power Clean

30 Wall ball

15/12 Cal Row

14 Dual DB Power Clean

20 Wall ball

15/12 Cal Row

14 Dual DB Power Clean

10 Wall ball

Comp:

DB: 60/40#

WB: 30/20#

Rx: As Written

L2:

DB: 35/25# -or- RKBS

WB: 14/10#

L1:

DB: 25#/15#

WB: 14/10#

*Machine Subs*

12/9 Calorie Assault Bike

Same Calories Ski or C2 Bike Erg

Time Domain 16:00-20:00

Time Cap: 25:00

Accessory Work

Optional Accessories: Leg Work

3 Sets, For Quality

10 Barbell Hip Thrusts

100ft Sled Push

1:00 Wall Sit

Load: Choice