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6.8.17

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Dynamis CrossFit - CrossFitWarm-up20 Light RKB 10 Light Bottoms-Up KB Press / side 10 KB Windmill (5ea.) (https://www.youtube.com/watch?v=ITSmgn_BQgY) Gym Length - LIGHT KB OH Lunge L-Arm Gym Length - LIGHT KB OH Lunge R-ArmA: Front Squat (3 reps Every 2min for 20min (10 sets) )build to 3RMB: Metcon (Time)"Sneaky Grace"…

6.5.17

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Dynamis CrossFit - CrossFitWarm-up200m Run 10 Samson 5 Down Dog + Push-Up 10 Squat Twist 10 Jumping Air Squat then... 60 sec Shoulder Stretch on Box (https://www.youtube.com/watch?v=lTtudkb81FU)A: High Hang Snatch* + Hang Snatch + Snatch (In 15min build to heavy single of complex)drop each rep and take 10sec to reset…

06/02/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)200m run Leg Swings 10 Samson Stretch 5 Inch Worms w/stretches 20 Squats with rig assistance 3 min PVC/empty barbell work/stretches/pass throughs/power clean warm up etc.Power Clean10 minute strict clock - build to heavy single for the dayMetcon (Time)400m run 5 rope climbs 200 double…