CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (5×3)

Build to heavy 3 reps

with 12 min running clock so perform working set every 2-2:30 minutes

Performance

Metcon (AMRAP – Rounds and Reps)

This is a fun one

Part A.

6 min AMRAP:

3 Power Cleans

3 Front Squats

3 Lateral Burpees over Bar

RX 95/65

RX+ 115/75

Goal is to get 9+ rounds

Metcon (Time)

After 3 min rest…

Part B.

Time to complete the number of rounds and reps completed in Part A.

*Same weight, same movements (scaled or RX)
Try and beat your score under 6 minutes

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12/9 Cal Ski

12 KB Swings (Russian)

12 Cal Row

12 Slamball