October 15, 2018

DFC CrossFit – CrossFit

*SPIDER GAMES THIS SATURDAY 8AM-12PM!! FUN COMPETION FOR EVERYBODY!

Strength

Back Squat (E3MOM, 2 reps, 5 sets)

Working to heavy 2 – Goal of 92-95% 1rm

Conditioning

Metcon (Time)

Three rounds for time of:

120 Single-Unders

15 Thrusters 75/55# (65/45#)

10 Burpee Box Jump-Overs

Rx+

60 Double-Unders

15 Thrusters 95/65# (75/55#)

10 Burpee Box Jump-Overs 24/20″