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8.9.17

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Dynamis CrossFit – CrossFit

Warm-up

2min Jump Rope

6min Coaches led warm-up (legs, BB)

1min Calf Smash on KB / side

30sec Calf Stretch / side

A: Clean (In 15min find heavy single)

squat

B: Metcon (AMRAP – Reps)

Take 80% of Part A and perform…

5min AMRAP – Squat Clean

Score reps, note wt.

C: Metcon (AMRAP – Reps)

3 sets

In 2min Perform:

30 Double Under

AMRAP Wall-Ball 20/14# in remaining time

Rest 2min

Rx+ = 30/20#

Rx = as is

AD = DU attempts (40sec MAX), 14/10#

SD = 30 Jump touch, WB scaled as needed
Score = total WBs completed