CrossFit Peak Dynamics – Group Class

Performance

Metcon (Weight)

EMOM x 14 min

Odd Min: 3 Front Squats + 3 Push Jerks (off the ground or from the rack)

Even: Pulling Skill (See below)

*Pick Something you can do for entire 15min. on the Front Squat + Push Jerk.

Examples of Pulling skill can be:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-ups

Fitness (alternative to Performance)

Metcon (No Measure)

EMOM x 15 min

Odd: 8 DB Squats + 1 Wallwalk

Event: 10/7 Cal Row

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

American KB Swings (53/35)

Sit-ups

RX+ 70/53