DFC CrossFit – CrossFit
“JUST FOR FUN WEIGHTLIFTING MEET” Saturday at 9am!! WODs at 7 & 8am. *No 9:15am WOD*
Santa Matt!!
Skill/Strength
20 mins working on skill and building sets to heavy 2.
Deadlift (2-2-2-2-2-2)
*If you are competing this Saturday-don’t push it on the heavy weight today.
Conditioning
Metcon (Time)
3 Rounds for TIME:
Row 250/200m
Deadlift 12 reps 155/105#
C2B 12 reps
*Masters Rx*
Row 250/200m
Bar 135/95#
6 Ring Rows
6 Push-ups
**Rx+**
Row 400/300m
Bar 185/125#
2 BMU
(Sub Bike distance will be determined)