Friday (Benchmark)

Peak 180 – Group Class

Part A.

Metcon (No Measure)

Tune-up EMOM:

EMOM x 9 min:

min 1) 12 American KB Swings

min 2) 12 KB Goblet Squats

min 3) 12 Ring Rows


Metcon (Time)

CrossFit Games Event 1

“First Cut….Peak 180 Version):

4 Rounds for time (20 min time Cap):

400m Run

12 Pull-ups

7 Squat Snatches (135/95)

RX+ 3 Rope Climbs

Alternative Movements:

Power Snatch or OHS rather than 7 Squat Snatch
Only a few ropes will be down for the folks that want to take a shot at a modified “First Cut” wod from the CrossFit Games.

Fitness (alternative to Performance)

Metcon (Time)

4 Rounds for time:

400m Run

15 American KB Swings

10 Chin Ups or Barbell Rows

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