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07/31/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coaches Led Warm Up 8 minutes (Squat focused)

Front Squat

A. In 10 min, build to a 3RM

then…

Every 2:00 for 3 sets;

3 Pause Front Squats at 80% of “A” (2 sec pause in the bottom)

*score your 3RM

Metcon (Time)

2 Rounds For Time:

45 Wall Balls 20/14

30 Box Jumps 24″/20

15 squat cleans 135#/95#

*17 min cap

RX+: 185/125, 30/24

RX: as is

AD: 95/65#

SD: weight + box step ups