CrossFit Peak Dynamics – Group Class

Weightlifting

Metcon (Weight)

5×5 Bench Press (building)

In between sets perform 15 weighted Sit-ups w/ DB on the chest and feet anchored under 35# DBs

Performance

Metcon (Time)

30-20-10

Dbell Snatch (50/35)

10-10-10

Ring Dips

Right into….

3 Rounds:

250m Row (or 15/12 Cal Bike)

5-4-3 Wallwalks

RX+ 1 RMU + 9 Dips

Scale:

-Dips w/ Bench Dips or Box Dips

-Wallwalks with 10-8-6 Strict DB Press

Fitness (alternative to Performance)

Metcon (Time)

2 Rounds of:

25 Cal Row

15 Cal Ski

10 Cal Bike

Right into…

3 Rounds of:

10 Slamball

:30 Hollow Hold