Monday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 6

10 BW LUNGES

8 KB RUSSIAN SWINGS

6 KB GOBLET SQUATS

:20 SQUAT HOLD

EVERY 2:00 FOR 6 MINUTES, 3 BURPEES

Weightlifting

Front Squat (5 SETS OF 3 REPS @ 80% )

BUILD EACH SET – CAP @ 15:00

*NOTE SECONDARY SQUAT DAY FRIDAY WITH BACK SQUATS*

Metcon

Metcon (AMRAP – Rounds and Reps)

“TRIPLE PLAY”

AMRAP – 7

9 HANG POWER CLEANS

7 BAR FACING BURPEES

5 BAR OR RING MUSCLE UPS

REST 2:00 THEN AMRAP – 5*

*PICK UP WHERE YOU LEFT OFF*

GOAL = 5+ ROUNDS

LEVEL 3

115/75#

LEVEL 2

LESSER BMU OR HIGHEST LEVEL GYMNASTICS

STEP OVER ALLOWED

75/55#

LEVEL 1

BAND ASSISTED PULL UPS OR C2B OR RING ROWS (SAME REPS)

UP/DOWNS

45/35# OR RUSSIAN KBS