DFC CrossFit – CrossFit
*Tomorrow’s WOD is 19.1 & week 1 of the CF Open*
Conditioning
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP with a partner:
Partner Sled Push down & back
50′ AHAP Farmer’s Carry *each partner*
40 KBS
30 Air Squats
20 Strict Ring Rows as horizontal as possible
10 Strict Chin-up/Pull-ups *bands or partner assisted as needed*
Rx+
DB 80/60# (70/50#)
KBS 70/53# (62/44#)
Alt Pistols
Feet elevated RR
Rx Chin-up/Pull-ups