November 21, 2017

DFC CrossFit – CrossFit

We still need volunteers for X’s & Y’s! ๐Ÿ˜‰ Ask a coach for details and sign-up here:http://www.thegaragegames.com/volunteer/?eventID=547


Grab a partner for the X’s & Y’s comp!!!

Weightlifting

15 mins total. Work up in small loads from 50% for each set.

Split Jerk (1-1-1-1-1-1-1)

Conditioning

Metcon (Time)

Complete for TIME:

50 Box Jumps 24/20″

40 Wallballs 14/10#

30 Burpees

20 DB Push jerks 40/25#

10 DB Cleans

**TIME CAP 15 MIN**

Rx+

BJ 30/24″

WB 20/14#

DB 50/35#
Masters Rx

Box Jumps or step ups 20/16″

Wallball (your choice)

DB 30/20#