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07/12/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Jump Rope

Samson Stretch with 3 second pause/stretch

20 Rig Assisted Air Squats

20 Single Leg RDL

1 min Jump Rope

10 Jumping Air Squats

10 Hollow Rocks

1 min Dead Hang

10 Kip Swings

10 Inch Worms

Metcon

Metcon (AMRAP – Reps)

1 min max Wall Balls

Rest 1 min

1 min Max Power Cleans 135/95

Rest 1 min

1 min max Wall Balls

Rest 1 min

1 min max Power Cleans 135/95

Rest 1 min

1 min Max Wall Balls
Score is total reps

Rx – 135/95

Ad – 105/75

Sd – Other

Metcon (Time)

–Sprint 400m

Rest exactly 2 mins

–400m Barbell Back Rack Carry for time 135/95#

Rest exactly 2 mins

–Sprint 400m

Rest exactly 2 mins

–400m Dumbbell/Kettlebell Farmers Carry 45/35

Rest exactly 2 mins

–Sprint 400m

For time

Include scheduled rest in your score

30min Timecap
Rx – 135/95, 45/35

Ad – 105/75, 35/26

Sd – Weight that you can comfortably get from floor to behind your neck.