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08/01/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 minute Coach-Led Warm-Up (shoulder intensive)

Bench Press

A. In 10 min, build to a 3RM Bench Press;

then…

10 min Alt EMOM:

ODD: 3 Bench Press @80% of “A”

EVEN: 5-10 strict pull ups OR 10 strict ring rows

*score 3RM

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope Climbs

10 S2O 135#/95#

RX+: 155#/105#, legless

RX: as is

AD: 115#/75#

SD: weight, sit to stand rope climbs