DFC CrossFit – CrossFit
http://www.thegaragegames.com/volunteer/?eventID=547
Please help us out for the Xs & Ys comp-we need volunteers!
Volunteers needed!!
Strength
25 min total
Deadlift (3-3-3-3-3-3, work to 3rm)
Warm-up @ 50%
Ex sets:
65%
75%
80%
85%
90%
92-95%
Box Jumps (5 x 1, work up in height)
*Score reps as total inches in height.
Conditioning
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
9 Deadlifts @ 50% max
12 Box Jumps 24/20″
24 DUs
Rx+
12 DL @ BW
15 BJ 30/24″
30 DUs
Masters Rx 50+
9 DL @ 50%
12 BJ 20/16
48 SUs