CROSSFIT – Wed, Nov 2

2
Nov

CROSSFIT – Wed, Nov 2

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS

50′ HIGH KNEES

50′ BUTT KICKS

50′ FRANKENSTEIN KICKS

50′ SHUTTLE SPRINT

10 MUSCLE CLEANS

10 SCAP PULL UPS -OR- RING ROWS

Metcon

You’re on Your Own, Kid (Time)

FOR TIME, PARTITION H/E (CAP @ 30)

1600M RUN

300 DOUBLE UNDERS

60 HANG POWER CLEANS

45 BAR OR RING MUSCLE UPS

GOAL = SUB 25

SCORE = TIME

LEVEL 3

95/65#

LEVEL 2

200 DOUBLES OR 300 SINGLES

75/55#

45 C2B OR PULL UPS + 45 DIPS

LEVEL 1

1000M RUN

300 SINGLE UNDERS

EMPTY BARBELL

45 RING ROWS + 45 DIPS

BB FREE/SWEAT

-REPLACE BB WITH KB/DB RUSSIAN SWINGS

-SWAP GYMNASTICS WITH ADDITIONAL CALORIES:

-50/40 CAL ASSAULT BIKE

-70/55 CALORIE C2 MACHINE