CROSSFIT – Tue, Jan 24

24
Jan

CROSSFIT – Tue, Jan 24

Peak 180 – CROSSFIT

Warm-up

7:00 AMRAP

1:00 Row

10 Deep Lunge Mountain Climbs

15 Banded Goodmornings

6/6 Pendulum Lunges

6/6 Single Arm Ring Row

:10-:15 Ring Support Hold

Metcon

“Pandora” (2 Rounds for time)

Every 15:00 x 2 Sets

40/32 Cal Row

30 Hang Power Cleans 135/95#

20 Bar Muscle-Ups

30 Bar Facing Burpees

40/32 Cal Row

Score = time each round
Comp:

155/105#

L2:

30/24 Cal Row

40 Pull-Ups

95/65#

L1:

20/16 Cal Row

40 Jumping Pull-Ups

75/55#

BB Free:

20/16 Cal Row

30 Dual DB Hang Power Cleans

30 Band Assisted Pull-Ups

30 Line Facing Burpees

Accessory Work

4 Sets, For Quality

5-7 Supined Ring Pull-Up w/Pronated Eccentric

8-10 Deficit Parallette Push-Ups

8/8 Half Kneeling KB Chop and Lift