CROSSFIT – Sat, Nov 5

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 5

:30 ANY CARDIO

15 AIR SQUATS

:15 SQUAT HOLD

10 HAND-RELEASE PUSH UPS

10 PLANK HIGH/LOWS

5-8 MINUTES TO WARM-UP THRUSTER & GET READY TO GO!!

Metcon

Partner Saturday! (Time)

20 ROUNDS** – ALTERNATING MOVEMENTS (CAP @ 30)

CALORIES**

7 THRUSTERS

5 LATERAL BURPEES OVER BAR

**AT THE HALFWAY POINT (10 ROUNDS IN), PARTNERS TO COMPLETE A 400M PARTNER RUN

SCORE = TIME

**CALORIES**

9/7 ASSAULT BIKE

12/9 ROW/SKI/C2 BIKE

150M SPRINT

RX = 95/65#

SCALING

-LIGHTER WEIGHT

-STANDARD BURPEE -OR- UP/DOWNS

-LESSER CALS

BB FREE

-SINGLE OR DBL DB THRUSTERS