CrossFit Peak Dynamics – Group Class

Coach James Bday WOD

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
RX+ Weigthed Vest 20/14

Performance

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
The goal is for everyone scaled or RX to complete their version of the EMOM each time without failing any rounds!

This is good practice for Murph!

Scale:

Reps:

3 Pull-ups, 7 Push-ups, 10-12 Air Squats

Movements:

Ring Rows/Jumping Pull-ups, Barbell Rows

Push-ups to abmats or Push-ups using barbell

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds)

EMOM x 30 min

1) 13/11 Cal Row

2) 10 Double KB Rows

3) 50 Double Unders (or 60 singles)

4) 10 Slow ascent Push-ups (or 7 H.R. Push-ups slow downward phase)

5) 0:30 Hollow-Hold