CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (5×3)

Perform all 5 sets at same weight, which shold be 75-80% of your 1RM. Rest about 2 minutes between sets.

Performance

Metcon (AMRAP – Reps)

11 min AMRAP:

50 Wallball

3 Rounds of

12 DB Deadlifts

5 Bar Muscle Ups

40 Wallball

2 Rounds of

12 DB Deadlifts

5 Bar Muscle Ups

30 Wallball

1 Round of

12 DB Deadlifts

5 Bar Muscle Ups

*If you are able to complete the workout, post time in notes.

Scale: BMU w/ any of the following:

6 C2B Pull-ups

8 Pull-ups (banded or jumping)

8 Ring Rows

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

11 min AMRAP:

3 Rounds of

20 Medball Cleans

15/12 Cal Row

2 Rounds of

15 Medball Cleans

15/12 Cal Bike

1 Round of

10 Medball Cleans

15 Bar Touching Burpees (6′ Target)