CROSSFIT – Wed, Nov 23

Peak 180 – CROSSFIT

Warm-up

2 Rounds, For Quality

1:00 Cardio Choice

25′ Low Crawling Lunge

10 Goblet Cossack Squat

10 Squat Jumps

7/7 KB Windmill

Weightlifting

Clean

Take 12:00 to Work up to a Max

1 Power Clean + 2 Hang Power Clean + 1 Power Clean

*Complex must be unbroken

Metcon

“Smooth” (AMRAP – Reps)

16:00 EMOM – :45 On/:15 Rest

(4 Rounds)

Station 1: Max Burpees to Target

Station 2: Max Chest To Bar Pull-Ups

Station 3: Max Wall Balls

Station 4: Rest

Goal = 12-25 reps per movement in each minute

Level 3

20/14#

Level 2

Pull-Ups

20/14#

Level 1

Band Assisted Pull-Ups -or- Ring Rows

14/10#

Accessory Work

Bodybuilding Finisher

4 Sets

16 Alt Reverse DB Lunges

:20:20 SL Glute Bridge Hold

10 Feet Elevated Ring Rows

15 Dual DB Bicep Curis