CrossFit Peak Dynamics – Group Class

Weightlifting

Shoulder Press (6×3)

Perform 6 sets of 3 reps, building. We are going to focus on this movement every week for next few weeks to build up some shoulder strength.

Rest about 90-120 seconds between sets

Performance

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans

Push Jerks

Push-ups

RX 115/75

RX+ khspu

Fitness (alternative to Performance)

Metcon (Time)

5 Rounds:

150m Run (Air Runner)

10 KB Push Press

150m Row

10 Russian Swings