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