Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 5

100M RUN

10 KANG SQUATS

10 HIP ROCK/STRETCH

10 BANDED GOOD MORNINGS

Weightlifting

Snatch Grip Deadlift (4×6)

SNATCH GRIP DEADLIFT (15 MINUTES)

4 SETS OF 6 REPS

START @ 45% AND BUILD

BB FREE

4 SETS

10 DOUBLE DB/KB DEADLIFTS

15-20 BANDED GOOD MORNINGS

Metcon

Metcon (Time)

“ROGUE”

4 ROUNDS (CAP @ 20)

200M RUN

20 SINGLE DUMBBELL ALTERNATING SNATCHES

200M RUN

20 SINGLE DUMBBELL THRUSTERS (10/10)

REST 1:00 B/T ROUNDS

*MACHINE SUBS*

400M ROW/SKI

850M C2 BIKE

30/24 CALORIE ASSAULT BIKE

LEVEL 3

50/35#

LEVEL 2

35/25#

LEVEL 1

25/15#

score = time including rest