DFC CrossFit – CrossFit
http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
Conditioning
Metcon (AMRAP – Rounds and Reps)
Jenkins
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings 53/35
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.
RX+ 62/44 10 Muscle-ups/20 HSPUs
Master’s RX (50+) 44/26
Jumping Pull-ups
Challenge
Ab Finisher 1 (Time)
“Abs of steel”
2 Rounds
20 Flutter Kicks
20 Bicycles Forward
20 Bicycles Backward
20 Dead Bugs
20 Russian Twist
20 Sit-ups
*FOR QUALITY*