Monday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

ON A 7:00 CLOCK

2:00 CARDIO

AMRAP – 5

16 MOUNTAIN CLIMBERS

8 SCORPION STRETCH (4/4)

8 KB KANG SQUATS

8 KB RUSSIAN SWINGS

5:00 BB REVIEW

Weightlifting

Clean (3, 2, 1, 3, 2, 1, 3, 2, 1)

CLEAN WAVES

E 1:45 X 9 ROUNDS (~16 MINS)

3 reps @ 70%

2 reps @ 75%

1 rep @80%

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

score = heaviest single – may insert notes for details

Metcon

Metcon (Time)

“PSL”

21-15-9-3 (CAP @ 10)

SHOULDER 2 OVERHEAD

LATERAL BURPEES OVER BAR

GOAL = SUB 8

LEVEL 3

135/95

LEVEL 2

95/65

STEP OVER ALLOWED

LEVEL 1

45/35

DOUBLE DB OPTION

UP/DOWNS