Wednesday

CrossFit Peak Dynamics – Group Class

Beach Body Day – Midline and Chest Workout…..Add biceps on your own time!

Performance

Metcon (Weight)

min 0:00 – 10:00

4 Sets of:

4 Bench Press

12 Heavy Swings (70/44)

6 Strict TTB or 8 Knee Raise

Rest about 1 min between sets
Building on the Bench Press, record final weight

Metcon (3 Rounds for time)

Min 13:00-22:00

Every 3 min x 3 Rounds

8 Devil’s Press (40/30)

10 Plated Sit-ups (15/10)

Rest in remaining time

Performance

Metcon (Time)

min 26:00- 36:00

8-6-4-2

Bench Press (165/105)

16-12-8-4

American Swings (53/35)

32-24-16-8

Sit-ups

RX+ GHD Sit-ups (20-16-10-8 reps)