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.