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07/07/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 min clock

self directed warm-up and mobility

*perform warm up exercises that focus on warming YOU up most efficiently

3RM Thruster (from ground)

15 minutes to build to a 3RM thruster (from the ground)

Metcon (Time)

For Time:

200m run

20 power clean and jerk 115/75#

200m run

20 pull ups

200m run

20 squat clean thrusters 115/75#

200m run

20 pull ups

200m run

20 power clean and jerk 115/75#

*14 min time cap

RX+: 135#/95#, CTB

RX: as is

AD: 95/65#

SD: jumping pull ups

*10/8 calorie assault bike if unable to run