CrossFit Peak Dynamics – Group Class

Coach James Bday WOD


1-Mile Run (Time)

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


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!



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


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

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