June 27, 2018

DFC CrossFit – CrossFit

Conditioning

Metcon (Time)

3 Rounds for TIME:

10 Front Squats 95/65# (75/55#)

20 Pull-ups (Jumping Pull-ups)

150 SU/50 DU

Rx+

135/95# (95/65#)

C2B

50 DU

Extra Credit Work

Single Arm DB Row (Work to heavy 5 reps each arm)

Single Arm Dumbell Press (Work to heavy 5 reps ach arm)