CrossFit Peak Dynamics – Group Class
Coach Mike’s BDay WOD enjoy!
Part A.
Metcon (Weight)
EMOM x 8 min
perform either from hang or floor the following rep scheme
Min 1-2: 5 TNG C&J
Min 3-5: 4 TNG C&J
Min 7-8: 3 TNG C&J
*Building in weight each round
As an alternative:
EMOM x 8
Odd: 10/8 Cal Ski
Even: 10 DB Push Jerks
Performance
Metcon (Weight)
Mikey’s Massacre
12 min AMRAP:
3 Rounds of
15 Bar Facing Burpees
10 Pull-ups
5 Clean & Jerks (155/105)
In the remaining time record your max hang clean (squat or power)
RX+ 185/135
Put your time for the first component in your notes
Fitness (alternative to Performance)
Metcon (AMRAP – Reps)
12 min AMRAP:
15 Burpees
10 Russian Swings
10 Sandbag Squats
at the 9 min mark head to rower for max cals. Add both reps in first part with max cal row.