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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Assault Bike

30 sec on, 30 sec off @moderate effort


Coaches Led Warm Up; 8 min (full body)

Squat Snatch

A. 10 min to build to a tough single


Drop to 70% of “A” and perform 3 touch and go squat snatches on the minute for 7 minutes

Metcon (Time)

For Time with an 8 minute time cap:

40/30 cal assault bike


5 Rounds

9 Thrusters 95#/65#

35 double unders

RX: as is

AD: 20 double unders

SD: 10 double unders or less, weight

*Score is time, 1 sec for every rep not completed if time capped