CrossFit Peak Dynamics – Group Class
Performance
Metcon (Weight)
20min running clock…
Run 400m
8 Thrusters (135/95)
Run 400m
6 Thrusters (155/105)
Run 400m
4 Thrusters (185/125)
Run 400m
2 Thrusters (205/145)
Run 400m
Find a 1RM in the remaining time
Scaled:
75/55, 95/65, 115/75, 135/95
Fitness (alternative to Performance)
Metcon (Time)
20 min to complete:
5 Rounds of:
200m Run
12 American Swings
Right into….
2 Rounds of:
25 Slamball
15 Burpees
“Cash Out”
Metcon (No Measure)
3 Rounds of:
10-15 DB Hip Thrusts (70/40)
Right into….
10-15 KB Split Squats per leg (53/35)
Rest at least 2 min between sets
https://www.youtube.com/watch?v=p5GrSyazK-U