Peak 180 – CROSSFIT
Warm-up
2 Rounds for Quality
1:00 Bike
25/25ft Quadruped Crawl
7/7 KB Windmills
15 Banded Face Pulls
:10 Chin Over Bar Hold
Weightlifting
Split Jerk
10:00 EMOM, For Load
2 Push Jerk + 1 Split Jerk
start @ 60% of limiter
Semi-BB Free
10:00 EMOM, For Quality
Odd: Max Jump Rope
Even: 10/10 Kneeling Landmine Press
Metcon
Accessory Work
Finisher: Upper Body Pump
Every 3:00 for 9:00, 3 Sets
20 Renegade Rows
15 Dual DB Bicep Curls
10 JM Press + Rollback Extension
“Bruce Willis” (Time)
For Time
75/60 Strict Pull-Ups
Every 2:00 Complete
10 Dual DB Bench/Floor Press 50/35#
*Bench Press starts at 2:00 mark, not at 0:00
Comp:
100/80 Strict Pull-Ups
DB Bench 70/50#
Rx: As Written
L2:
50/40 Strict Pull-Ups
DB Bench 35/25#
L1:
50/40 Strict Banded Pull-Ups
DB Bench *Choice