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

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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