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07/10/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #6 (No Measure)

2 Rounds not for time:

– 20 Second, assisted Squat Hold using the rig to keep your chest upright

– 5 standard Kipping Pull Ups with perfect body position

– Cartwheel across the gym

– 100m Row Sprint

Skill & Core

Metcon (No Measure)

10 Min EMOM

ODD: 8-12 Weighted Dumbbell Sit Up (choose weight)

EVEN: Max rep Double Unders or attempts

Metcon

Metcon (Time)

For Time

21, 18, 15, 12, 9

Deadlifts 95/65

Front Squats 95/65

Vault Overs 24/20″
RX + 135/95

Modify by starting on the 18