DFC CrossFit – CrossFit
*ORDER YOUR SPIDER GAMES SHIRT TODAY!!!
DEADLINE = OCTOBER 11TH
Metcon (Time)
DFC “Emily”
10 Rounds for TIME:
20 DU’s
10 Pull-ups
20 Air Squats
100m Sprint
*Rest 2 min between rounds*
(Scale to 40 SU’s each round.)
Hero “Emily” Rx+
30 DU’s
15 Pull-ups
30 Air Squats
100m Sprint
*Rest 2 min between rounds*