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08/03/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

8 min Coaches Led Animal Walks/Dynamic Stretches Across Gym

Bodybuilding EMOM

10 min alt EMOM

Odd: 12 Lying Bicep Curls https://www.youtube.com/watch?v=XMlh8PF9j-o

Even: 12 DB Bent Over Reverse Flies

Metcon (Time)

With a Partner; Switching Every :30

50-40-30-20-10

Alt DB Snatch 55#/35#

Ab Mat Sit-Up

Toes to Bar

Burpee to 6″ Reach

*30 minute time cap

RX: as is

AD: 45#/25#, kipping knee raise

SD: other weight