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10/06/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min jump rope

7 min lower body warm up ending with empty barbell:

10 high hang power clean

10 front squat

5 hang squat clean

5 below knee hang power clean

Squat Clean (Heavy Single)

15 minutes to build to a max

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
*20 minute cap/NOT 40

AD: scaled reps double unders

SD: wall balls and 35 single unders

Mobility (No Measure)

Hips / Legs – couch stretch, roll-out quads/IT band

Chest / Shoulders – band distraction, lacross ball / BB smash

Ect.
Spend remainder of class time cooling down