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10/03/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 lengths of gym alternating

Bear Crawl

Crab Walk

Upper Body Warm Up

Power Clean and Split Jerk

15 minutes to build to a max

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 S20 95/65#

10 Pull Ups

1 Rope Climb

RX+: legless rope climbs, 5 Bar muscle up

RX: as is

AD: 75/55#

SD: sit to stand RC, ring rows

Mobility

2 sets:

Banded Arm Across Chest; 45 sec R

Banded Arm Across Chest; 45 sec L

Banded Tricep Stretch 45 sec R

Banded Tricep Stretch 45 sec L