CrossFit Peak Dynamics – Group Class

Part A.

Metcon (Weight)

Every 4 min x 5 Rounds

200m Run

200m Row

5 Snatches (building)

Scale:

100m Run

150m Row

5 Snatches or 10 American Swings or 12 DB Snatch
The 5 reps can be broken up or done touch n’ go. Figure between run and row you have anywhere from 2:30-3:00 of work before the snatch so this is built to move on all 3 components, small rest period and then repeat.

Metcon

Metcon (Time)

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

Strict Pull-ups

Strict HSPU

Scale:

*khspu and Pull-ups

*Ring Rows/Bands and Strict DB Press, Barbell Press or Box hspu or 1 Wallwalk every round

*Scale to 8 rounds of 3 reps each to move
Aiming for around 12 minutes.