CROSSFIT – Sun, Oct 30

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Sunday Sweat Day (AMRAP – Rounds and Reps)

AMRAP – 30

1K/800M ROW

40 SHOULDER 2 OVERHEAD

800M RUN*

40 CHEST 2 BAR PULL UPS

60/42 CALORIE ASSAULT BIKE

GOAL = 1+

SWEAT OPTION (GOAL 2+)

REMOVE STRENGTH & SKILL MOVEMENTS

SCALED OPTION

500/400M ROW

400M RUN/SKI -OR- 800M C2 BIKE

30/21 CALORIE ASSAULT BIKE

*IF TIME IS GETTING LOW, COMPLETE 200M REPEATS UNTIL TIME EXPIRES!

MACHINE SUB = 800M SKI OR 1600M C2 BIKE