DFC CrossFit – CrossFit
**Purple WOD – Register by Sept 5th to get your shirt before the Sept 10th WOD (registration optional but proceeds go towards the Project Purple pancreatic cancer charity)
Strength
Front Squat (Every 3 minutes, for 15 minutes (5 sets))
3 reps @ 85% or more of 1-RM
Conditioning
Metcon (Time)
For Time:
Row 1000/850 Meters OR Bike 2500/2000m
50 Wall Balls
Rx+
20/14# (Masters 14/10#)
*TIME CAP TBD*