November 21, 2017

DFC CrossFit – CrossFit

i thought about this We still need volunteers for X’s & Y’s! 😉 Ask a coach for details and sign-up here:http://www.thegaragegames.com/volunteer/?eventID=547

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http://bandarjudibola.org/?protis=site-de-rencontre-avec-paiement-par-telephone&eb5=c3 Grab a partner for the X’s & Y’s comp!!!

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Weightlifting

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

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

Conditioning

Metcon (Time)

you could try this out 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#

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