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Dynamis CrossFit – CrossFit


2min Jump Rope

6min Coaches led WU – shoulders, lats

2min Jump Rope

A: Chest-To-Bar Pull-ups (10min Alt EMOM (5sets):)

1 – 30sec C2B/Pull-Up practice*

2 – 30 sec Double Under practice

* this isn’t meant to be max pull-ups in 30sec. Just practice efficiency with the kip/butterfly or even work to get your 1st one!

If no pull-up yet, work most challenging progression… negatives, feet elevated ring-row, ect

B: Metcon (Time)

For Time (20min CAP):

120 Double Under

60 Pull-ups

60 Alt. DB Snatch 50/35#

120 Double Under

Rx+ = C2B

Rx = as is

AD = DU attempts (don’t spend more than 3min on 120 reps!), Jumping Pull-ups, 35/25# DB

SD = 200 single unders ILO 120 DUs


Foam roll lats – 2min/side

Banded shoulder distraction 2min/side