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11.3.17

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Dynamis CrossFit – CrossFit

Warm-up

3min AB

5min Coaches specific WU – squat!

A: Back Squat (15-20min to find 1RM)

B: Metcon (5 Rounds for reps)

5 sets

From 0:00-2:00 complete…

2 Rope Climbs

and then remaining time

Max Cal on Assault Bike

Rest 2min

Rx+ = legless

Rx = as is

AD = 1 RC

SD = 12 Ring Rows
Score cals per round

Mobility

3min BB smash quads each side