CrossFit Peak Dynamics – Group Class

Performance

Metcon (Weight)

EMOM x 20 min:

Odd: 5 Back Squats

Even: Pick from any of the 3 Cardio pieces

– Bike 10/7 Cal (obvious choice)

– Ski 10/7 Cal

– Row 12/9 Cal

Goal here is to shake off some of the soreness from Murph if it’s still lingering.
Go as heavy as you feel comfortable going for 10 rounds. Should be above 60-65% of 1RM.

Performance

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

9 Wallball (20/14)

6 Alt. DB Hang Squat Cleans (4 pre side, 50/35)

36 Double Unders

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

20 Air Squats

20 Single Unders

6 Burpees