CROSSFIT – Wed, Dec 14

Peak 180 – CROSSFIT

Warm-up

3 Rounds, For Quality

10 L/10 R Single Arm Bottoms-up Kettlebell Press- light

10 Inchworm Push-ups

Wall Sit, 45 secs

6 Burpees

10 Strict Press, 45/35 lbs

Weightlifting

Back Squat

On A 15:00 Clock

Back Squat 1×5 at 80% 1RM

Back Squat 1×3 at 85% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×1 at 90% 1RM

Back Squat 1×1 at 90% 1RM

Rest as needed

Metcon

Metcon (Time)

For time:

100/75 Assault Bike Calories

Every 2 mins (starting at 0:00) complete:

15 Medball Cleans, 30/20 lbs

Level 2:

20/14 lbs

Level 1:

75 Assault Bike Calories

20/14 Ibs

Goal: 12-13 mins

Looking for unbroken medballcleans throughout and around 1+ min on the bike each round

*Machine Subs*

150/120 Concept 2 Machine Calories