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5.16.17

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Dynamis CrossFit – CrossFit

Warm-up

Gym Length

Inchworm + Downdog

Duck Wak

Row 10sec Max Effort

Rest 30sec

Row 20sec Max Effort

Rest 30sec

Row 30sec Max Effort

Rest 1min

Row 40sec Max Effort

A: 500m Row (Time)

Max Effort 500m Row

B: Back Squat (Every 2min for 20min (10 sets)…)

Sets 1-2: 8-10 reps

Sets 3-4: 5-7 reps

Sets 5-6: 2-3 reps

Sets 7-10: 1 rep

record heaviest single