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9/19/2018

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Dynamis CrossFit – CrossFit

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Pull-ups (Max Unbroken Set)

Rx – Kipping Pull Ups

Ad – Ring Rows w/ straps vertical

Sd – Ring Rows w/ feet in line with rig (under where the rings hang)

Weighted Pull-ups (5 x 3)

5 sets of 3 weighted pull ups

Record heaviest set

For those who do not have 3 strict pull ups, perform ring rows at your most difficult scaling.

This could be feet raised onto a box above the level of the rings.

Metcon (5 Rounds for reps)

In 3min window

Row 20 cal

In remaining time:

AMRAP

3 Deadlifts

2 Hang Power Cleans

1 Shoulder to Overhead

Rest 3 Mins

Repeat for 5 rounds
Rx+ – 155/105

Rx – 135/95

Ad – 95/65

Sd – 65/45

9/13/2018

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Dynamis CrossFit – CrossFit

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Metcon (No Measure)

14min Alternating EMOM

Odd – 3 Pull Ups (Most Difficult Scale for you)

Even – 2 Turkish Get Ups

Moderate weight (1 Left, 1 Right)
Pull Ups:

Strict Muscle Ups, Ring Rows and everything in between.

Whichever is the most challenging scale where you can complete 3 reps

Metcon (Time)

4 Rounds For Time

400m Run

20 Russian Kettlebell Swings 70/53

16min Timecap
Rx+ – American Swings

Rx – As Is

Ad – 53/35

Sd – other

09/11/2018

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Dynamis CrossFit – CrossFit

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Deadlift (3×3)

Clean Grip; same weight across

Rest 2 minutes between sets

Metcon (Time)

Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01

With a Partner; For Time

100 Deadlifts 155/105#

100 Hang Power Cleans 115/75#

100 Power Snatches 75/55#

43 Synchro Bar Facing Burpees

*1 person working at a time (besides burpees), break up however.

*25 minute time cap