22
Sep
Thursday
Peak 180 – CROSSFIT
Warm-up
Warm-up (No Measure)
:30 ON/:15 OFF X 9 (3X @ EACH)
1. CARDIO OF CHOICE
2. UP/DOWNS
3. BOX STEP UPS
Metcon
Metcon (AMRAP – Reps)
“WOLVERINE”
EVERY 3:30 X 4 ROUNDS
30/24 CALORIE ASSAULT BIKE
MAX BOX STEP UPS
REST 1:00 B/T ROUNDS
SCORE = TOTAL BOX STEP UPS
LEVEL 3
WEIGHT VEST
LEVEL 2
WEIGHT VEST
LEVEL 1
BODYWEIGHT
*MACHINE SUBS*
42/38 CALORIE ROW/SKI/C2 BIKE
score = total box step ups
Core Ca$hout
Metcon (Checkmark)
10 DOUBLE KB FRONT RACK BOX STEP UPS (5/5)
100′ FARMER CARRY
10 HEAVY KB/DB SWINGS (RUSSIAN)