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11/10/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Coaches Led Lower Body Focus

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1K Row Buy-In

in the remaining time…

5 Deadlift 185/125#

5 lateral burpees over the bar

Rest 5 min
RX+: 225/155

RX: as is

AD: 135/95#

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1K Row Buy-In

in the remaining time…

5 Squat Cleans 135/95#

5 lateral burpees over the bar

Rest 5 min
RX+: 185#/125#

RX: as is

AD: 95/65

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1K Row Buy-In

in the remaining time…

5 thrusters 95/65#

5 lateral burpees over bar
RX+: 135/95

RX: as is

AD: 75/55