CROSSFIT – Thu, Nov 3

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 6

:30 CARDIO

10 BB RDL

10 LATERAL BOX STEP UPS (5/5)

10 JUMPING AIR SQUATS -OR- AIR SQUATS

Metcon

Bejeweled (AMRAP – Reps)

AMRAP – 3 X 7 ROUNDS

15/12 CALORIE ASSAULT BIKE*

12 DEADLIFTS

MAX BURPEE BOX JUMPS

[REST 1:30 B/T]

GOAL = :45+ BURPEE BOX JUMPS

SCORE = TOTAL BURPEE BOX JUMPS

*CALS SHOULD BE DONE WITHIN 1:15!!!*

RX+ = 225/155

LEVEL 3

185/125#

LEVEL 2

135/95#

LEVEL 1

UP/DOWN BOX STEP UP

95/65#

BB FREE

-DOUBLE DB DEADLIFTS

Accessory Work

POSTERIOR CHAIN ACCESSORIES (Checkmark)

3 SETS, FOR QUALITY

12 BENT OVER BB ROWS

12 SINGLE KB/DB FRONT RACK BOX STEP UP

12 SINGLE KB TEMPO RDLS (:03 DESCENT)