November 20, 2017

DFC CrossFit – CrossFit

Interested in competing for the Xs


20 min total

Cossack Squats

Tissue prep shins/calves

Back Squat (Work to 6rm)

Set your goal between 75-80%

First set @ 50%




then 2 drop sets:

95% of 6rm

90% of 6rm


Tabata this & that (5 Rounds for reps)

Tabata Back Squat 65/45#

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata Ring Rows

Rest 1 minute

Tabata Handstand Hold on wall

Rest 1 minute

Tabata Row Cals


Back Squat 95/65#


Ring Rows feet elevated

Freestanding Handstand Hold

Row Cals
(The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.)

Scoring: Each Movement will be recorded as a round with total reps as the score. You will have 5 total rep scores to input.