Wednesday

8
Jan

Wednesday

CrossFit Peak Dynamics – Group Class

Weightlifting

Hang Power Clean

0:00 – 10:00 on running clock to build to heavy double

Alt. EMOM

Min 1) 10 Heavy Swings

Min 2) 8 Burpees over KB

Performance

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
16 min time cap so scale weight to complete rounds in 2-3 min per round. You can challenge yourself with weight as long as you feel confident in being to pick bar up after small rest periods

Fitness (alternative to Performance)

Metcon (Time)

5 Rounds of:

10/8 Cal Row or Run

10 DB Burpees

10 Ring Rows