Friday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 6

10 AIR SQUATS

10 LIGHT DOUBLE DB STRICT PRESS

5 KIP SWINGS

5 SCAP PULL UPS

50′ SHUTTLE SPRINT

Weightlifting

Push Jerk (5×2)

PUSH OR SPLIT JERKS

5 SETS OF 2 REPS

START @ 80-85% AND BUILD

Split Jerk (5×2)

PUSH OR SPLIT JERKS

5 SETS OF 2 REPS

START @ 80-85% AND BUILD

Metcon

Metcon (AMRAP – Rounds and Reps)

“HAY RIDE”

AMRAP – 6 X 2 ROUNDS

12 DOUBLE DB SHOULDER RACK SQUATS

20 CHEST 2 BAR PULL UPS

200′ SHUTTLE SPRINT

12 DOUBLE DB SHOULDER RACK SQUATS

15 CHEST 2 BAR PULL UPS

150′ SHUTTLE SPRINT

12 DOUBLE DB SHOULDER RACK SQUATS

10 CHEST 2 BAR PULL UPS

100′ SHUTTLE SPRINT

REST 2:00 B/T AMRAPS

*PICK UP WHERE YOU LEFT OFF*

GOAL = 2+ ROUNDS

IF IT IS A NICE DAY OUT, RUN SHUTTLE SPRINTS INDOORS & OUTDOORS!

LEVEL 3

50/35#

LEVEL 2

35/25#

LEVEL 1

25/15#