DFC CrossFit – CrossFit
We would love your help as a volunteer this Saturday! Sign-up here:
http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
NO Saturday WOD 12/2/17 – Open Gym 7-8am. Any questions ask Jess.
Conditioning
5 min rest between WODs
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP with a partner:
50 reps EACH of Power snatch/ Power clean M/F 75# Bar (Must switch off every 5 reps)
then AMRAP of:
5 Thrusters M
5 Deadlifts F
5 Pull-ups M
5 Pull-ups F
Masters Rx
65# bar
Rx+
95#
C2B