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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Gym Length x2

High Knees

Butt Kickers

High Knee Karaoke

Side Shuffle

A March

Back Pedal

10 inch worms w/stretching/push ups

1-Mile Run (Time)

Max Effort 1-Mile Run
*5 min max cal Assault if unable to run

Metcon (Time)

With a Partner, Switching Every :30:

2 Rounds for Time:

100 Alt DB Power Snatch 45#/25#

150 ab mat sit ups

*20 min cap

RX+: 55#/35#

RX: as is

AD: Weight on DB, 75 reps snatch, 100 sit ups