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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Coaches Led WU/Animal Walks

Metcon (AMRAP – Rounds and Reps)


AMRAP 35 minutes with a Partner, Switching per round

30 double unders

15 pull ups

15 hand release push ups

100 meter sprint

*100 meter sprint is to the opposite garage door and back

**score is total rounds bw you and partner

***if unable to run, 10/7 cal row

RX: as is

AD: 10 pull ups, 10 push ups

SD: 10 ring rows 10 push ups (elevated hands)