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5.15.17

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Dynamis CrossFit – CrossFit

Warm-up

2min Assault Easy

10 Alt. RDL (5/ea.)

20 High Plank Shoulder Taps

1min Assault Hard

10 T Pushups (5/ea.)

20 Banded Good Morning

5 Burpee to max height jump

A: Power Clean (In 15min find todays 1RM)

B: Metcon (AMRAP – Rounds)

20min Alt. EMOM (5 sets ea.)

1 – 15/10 Cal Assault Bike

2 – 2 Power Clean @ 185/125#

3 – 12 Deadlift 185/125#

4 – 8 Toes to Bar

Score total completed rounds (20 total possible)
Rx+ = 205/145#, 10 T2B

Rx = as is

AD = 165/110#, 6 T2B

SD = wt. and reps scaled accordingly

Mobility

5-10min POST-WOD roll out low back and QL on foam roller (https://www.youtube.com/watch?v=MnWWDAsEfXk)