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10/02/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Squat Warm Up

Front Squat;

5 minutes to warm up then 3 heavy doubles, 3 heavy singles; 2 min rest between working sets

*record average across all 4 sets

2, 2, 1, 1

Metcon (Time)

7 rounds for time:

12 burpees to 6″ reach

9 box jumps 24/20″

4 Power Cleans 185#/125#

*14 min time cap

RX+: 205#/145#

RX: as is

AD: 155#/105#

SD: other

Mobility

3 sets;

30 sec pigeon stretch left

30 sec couch left

30 sec pigeon right

30 sec couch right