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7.21.17

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Dynamis CrossFit - CrossFitWarm-up4min Row Gym Length Over Under Hurdles Bear Crawl w/ Plate on Back (https://www.youtube.com/watch?v=PlC4BAQH7Os) 10 PVC Pass-Through 10 OHS 10 Bar Kips Couch Stretch 2min / sideA: Hang Clean + Clean (In 15 min build to heavy single of complex)both squatnot maxing. keep technique perfect. call it…

7.20.17

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Dynamis CrossFit - CrossFitA: Double-Unders (4min AMRAP)Warm-up3 sets 10 Arm Circles / ea. direction 10 PVC Pass Through 10 High Plank Opp. Knee to Opp. Elbow 2min Partner Shoulder Stretch - https://www.youtube.com/watch?v=fN7bflIyEf8 Foam Rolls Back and Lats - 2min per sideB: Metcon (AMRAP - Reps)Assault Bike / Row / Run*…