2
Sep
Friday
Peak 180 – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP – 5
10/7 CALORIES
10 BANDED TRICEP EXTENSION
10 BOX STEP OVERS
5 BURPEES OR UP/DOWNS
Weightlifting
Push Jerk (4×4)
PUSH OR SPLIT JERK
4 SETS OF 4 REPS
@ 70-75% ++
Split Jerk (4×4)
PUSH OR SPLIT JERK
4 SETS OF 4 REPS
@ 70-75% ++
Metcon
Metcon (AMRAP – Rounds and Reps)
“BONFIRE”
AMRAP – 16
30/24 CALORIE ASSAULT BIKE
12 STRICT RING DIPS
10 BURPEE BOX OVERS
20/15 CALORIE ASSAULT BIKE
9 STRICT RING DIPS
10 BURPEE BOX OVERS
————————————–
RX+ = RING MUSCLE UP INTO DIP
LEVEL 3
JUMP OVERS
LEVEL 2
CALS = 24/20, 15/12
BAND ASSISTED RING OR MATADOR DIPS
JUMP OVERS
LEVEL 1
CALS = 20/16, 12/9
BOX DIPS
STEP OVERS