DFC CrossFit – CrossFit
PLEASE SUBMIT YOUR SCORES ON CROSSFITGAMES.COM BEFORE THE DEADLINE, 8 PM TONIGHT!!!
Misfits and Warriors represented well this past week! Let’s Kick off the week right peeps!
Conditioning
Metcon (AMRAP – Reps)
20 min AMRAP of ascending reps:
3 KBS 53/35#
3 Hand-release push-ups
3 Ring-Rows w/ feet elevated on box
*Add 3 reps each round until end of 20 mins. Score is total reps.*
Master’s Rx 50+ Only
KB 44/26#
Hand-release push-ups
Ring Rows
Rx+
KB 62/40#
HSPU
STRICT elevated Ring Rows
Extra Credit Work
SUPERSET!!!