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8.8.17

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Dynamis CrossFit – CrossFit

Warm-up

400m Run

8min Coaches led warm-up (core and shoulder focus)

3min Foam Roll lats – 2min / side

A: Metcon (AMRAP – Reps)

30min AMRAP

3 Toes-to-Bar

200′ Waiter Carry 45/35#*

3 Chest-to-Bar

200′ Suitcase Carry 70/53#*

6 Toes-to-Bar

200′ Waiter Carry 45/35#*

6 Chest-to-Bar

200′ Suitcase Carry 70/53#*

9 Toes-to-Bar

200′ Waiter Carry 45/35#*

9 Chest-to-Bar

200′ Suitcase Carry 70/53#*

T2B and C2B reps continue on 12, 15, 18 and so on until time is up

Rx = as is

AD = strict straight leg raise, chin above bar pull-up, 35/25# DB

SD = scaled as necessary
*200′ = Gym Bay door to adjacent building and back. Switch hands half way

Score = total reps combined. 200′ waiter carry is 2 reps (1 rep for getting to bldg, 1 rep for getting back)