DFC CrossFit – CrossFit
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
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#