DFC CrossFit – CrossFit
*Labor Day will have 2 WODs only: 8 & 9:45am. Be safe this weekend!!
HAPPY 60TH TO OUR QUEEN POWER MONKEY!!!!
Connectivity
1 Round:
10 Cossack Squats-5 per side
60 second KB squat hold
10 Single-leg EB GM-5 per side
Strength
Back Squat (3-3-3-3-3)
*Starting Warm-up set 50% & 65%. 5 x 3 will start from there. Our goal is to beat the previous 3rm today.
Challenge
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 8 min of:
1 mat length Weighted lunges 40/25# DBs
10 Single Arm OVHD squats 40/25#
(5 per arm)
Rx+
DB 50/30#