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