16
Sep
Friday
Peak 180 – Peak CrossFit
If you still want to compete this Saturday, don’t forget to sign up for the “Flex @ Peak” competition this weekend (9/18). Details will be on the small whiteboard and sign up sheet is on the front desk!
***Sign up ASAP so we have the time to configure heat times and what not!
Strength
Bench Press (6 Sets)
10-10-8-8-6-6
Sets 1-2: 10 Reps @ 60%
Sets 3-4: 8 Reps @ 70 %
Sets 5-6: 6 Reps @ 75%
*Rest 1-2 minutes between sets.
*Record final set for Wodify.
Metcon
Metcon (Time)
Every 4:00 x 4 Rounds
15/12 Cal Row
15 Sit-Ups
15 Slamballs
RX
30/20 (Slamball)
SCALE
Row (Cals)
– 12/9 (:30-:40)
Slamballs
– Weight
*Each round is for time
*Score is your slowest time
*Rounds 2 and 4 performed in reverse…so:
15 Slamballs
15 Sit-Ups
15/12 Cal Row
GOAL
1:30-2:00 each round
(2:00+ of rest)