CrossFit Peak Dynamics – Group Class

Metcon

Metcon (3 Rounds for time)

Min 0:00 – 8:00

DB “Fran”

21-15-9

DB Thrusters

Pull-ups

RX (40/30)

Min 10:00 – 18:00

30 DB Snatch

6 Burpee Box Jump overs

20 DB Snatch

6 Burpee Box Jump overs

10 DB Snatch

6 Burpee Box Jump overs

RX (50/35)

Min 20:00 – 28:00

21-15-9

Cal Ski

Bench Press (135/95)

(RX 50/35)

*Running clock, add up all times for each component.

“Cash Out”

Metcon (Time)

30-20-10 reps:

Russian Swings (53/35)

Russian Twist (35/25)

R+L = 1 rep