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07/05/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #8 (No Measure)

In 7 minutes complete…

5 Rounds

7 – Perfect Air Squats

5 – V-Ups

3 – Strict Hollow Body Push-Ups with a 2-second hold at the top

Time Trial

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

12 Wall Ball 20/14

10 Med Ball Russian Twists 20/14

8 Dumbbell Deadlift 50/35

6 4ft Broad Jumps

4 Dumbbell Thrusters 50/35