CrossFit Peak Dynamics – Group Class

Tomorrow is a “For Time” workout. Please remember to respect your fellow gym members and hold off on putting your equipment away until the last person completes the WOD. Let’s instead help each other get through the workout tomorrow!

Part A.

Metcon (Weight)

5 Sets:


Heavy Deadlifts

10 DB Tempo Bench Press

15 Weighted Sit-ups
*5 seconds down on DB Bench Press and explode up

*Deadlifts start at 70% and build up each round


Metcon (Time)

21-15-9 reps

Power Cleans (135/95)

Lateral Burpees Over Bar

*Start each round with 10 Strict Dips

RX+ 1 RMU + 9 Dips

Scale: Dips w/ banded, bench dips

Fitness (alternative to Performance)

Metcon (Time)

21-15-9 reps


DB Hang Power Cleans

Knees to Elbow

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