CrossFit Peak Dynamics – Group Class

Performance

Metcon (Time)

RX Version

“12 Days of Christmas”

35 min. time cap

Do 1; then 2 and 1….then 3,2,1 ect…

1 Deadlift

2 Hang Power Cleans

3 Burpees

4 Pull-ups

5 Push-ups

6 Squat Cleans

7 KB Swings

8 Power Snatch

9 Thrusters

10 Wallball

11 Cal Bike

12 Front Squats

RX (95/65)

Scale: (75/55)

Metcon (Time)

RX+

“12 Days of Christmas”

1 Bar Muscle Up

2 Snatches

3 Burpees

4 Thrusters

5 HSPU

6 Squat Cleans

7 KB Swings (53/35)

8 DB Snatch (alternating, 50/35)

9 TTB

10 Wallball

11 Cal Bike

12 Front Squats

RX (115/75)

Metcon (Time)

Fitness Version

“12 Days of CrossFit”

1- KB SDHP (53/35)

2 – KB Squats

3 – Burpees

4 – Ring Rows or Pull-ups

5 – Push Ups

6 – AKB Swings

7 – Knees to Elbow or Sit-ups

8 – Medball Cleans

9 – Tuck-ins

10 – Weighted Sit-ups

11 – Russian KB Swings

12 – Cal Ski