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8.7.17

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Dynamis CrossFit – CrossFit

Warm-up

90sec Row Straight legs

90sec Row

8min Coaches led warm-up (low back and shoulders focused)

90sec Couch Stretch / side

2min Banded Shoulder Distration / side

A: Snatch Balance (In 20min Build to Heavy Single)

B: Metcon (Time)

3 rounds for time of (12min CAP):

15-cal. row

12 power snatches, 95/65 lb.

9 burpees

Rx = as is

AD = 75/55#

SD = wt. scaled accordingly