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1/23/2015

23
Jan

1/23/2015

Main – CrossFit

Skills Warm-up (No Measure)

400 meter run

50 single unders

200 meter run

50 double unders/or practice

20 shoulder tap pushups

20 pullups or ring rows

Thruster (8-8-8-8)

From the rack

Dynamix (Lurong WOD) (AMRAP – Reps)

7min AMRAP

Complete as many reps as possible in the following rep and movement sequence.

Level III (3) RX+

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70/53

12 Sumo Deadlift High Pulls with 70/53

Level II (2) RX

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53/35

12 Sumo Deadlift with 53/35 (No High Pull)

Level I (1) Scaled

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35/24

12 Sumo Deadlift with 35/24 (No High Pull)

“Oz or Mahnken” (Time)

For Time:

25 Double unders

1 rope climb

50 Double unders

2 rope climbs

75 Double unders

3 rope climbs

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