CROSSFIT – Sat, Sep 16

Peak 180 – CROSSFIT



2-3 Sets, for Quality

15/12 Calorie Row

10 Bar or Ring Kip Swings

:15 second Ring Support Hold

6/6 Acher Ring Rows

10/10 Single Arm Dumbbell Push Press


“Canto De Ossanha” (8 Rounds for calories)

Partner WOD

8 Rounds for Max Calories

3:00 minute AMRAP

10 *Muscle-Ups

10 Push Jerk 135/95lb

-Max Calories in the Remaining Time*

:30 rest between AMRAPs

Extra Instructions

Today, we will be splitting the work between you and your partner. This means that you will hit 5 Ring Muscle-Ups each into 5 Push Jerks each and then max calories on the rower alternating as you like in the remaining time.

Alternating Each Round between Ring and Bar Muscle-Ups

Sub for Muscle-Ups is Burpee Pull-Ups or Burpees to Target!

Primary Objective: Hit 20/16+ calories on the rower (15/12+ on assault bike) each round

Secondary Objective: Complete the buy in to each round in 2:00 minutes or less

Stimulus: Upper Body Push Pull / Muscular Stamina and Aerobic Capacity

RPE: 8/10

*Teams not doing burpees in “buy-in” may sub max alternating burpees in remaining time!

Alternate Variations

Level 2:

10 Burpee Pull-Ups


Level 1:

10 Burpee Jumping Pull-Ups


Masters 55+:

8 Rounds for Max Calories on the Rower

3:00 minute AMRAP

6 *Muscle-Ups

10 Push Jerk 95/65lb

-Max Calorie Row in the Remaining Time

No rest between AMRAPs


8 Sets

3:00 minute AMRAP

10 Strict/Banded Pull-Ups

10 Dual Dumbbell Push Press

-Max Burpees in Remaining Time

Accessory Work

Optional Accessories

3 Sets, For Quality

10 Behind the Neck Strict Press

10/10 Single Arm Dumbbell Rows

10 Dumbbell Pull-Overs

Rest as needed between sets