DFC CrossFit – CrossFit
Warm-up
8:00am (3 heats = 45min est)
8:15a: Metcon (Weight)
“Iron Spiders”
Take 12 mins to find a heavy complex:
1 Power Clean
1 Hang Squat Clean
1 Shoulder to Overhead
*Only 1 partner may lift at 1 time. 2 bars allowed per team. Your score is the last 2 completed complexes added together.
Warm-up
9:00am (3 heats = 30min est)
9:15a: Metcon (AMRAP – Rounds and Reps)
“Snatchin that Tire”
8 MIN AMRAP with a partner of:
Tire Flip 50ft
DB Hang Power Snatch x 10 reps
Tire Flip 50ft
Single Arm DB OVHD Lunge 50ft
then repeat!
*DB must remain over your head during lunges.
*Lunge reps count once both feet are across the finish line and you stand up the final rep.
40/25# (35/20#)
#extra
50/35# (45/30#)
Warm-up
9:45am (2 heats = 35min est)
9:50a: Metcon (AMRAP – Rounds and Reps)
“Las Mujeres”
15 min AMRAP with a partner:
Run 200m
then do 1 round of “Cindy”
Run 200m
then do 2 rounds
of “Cindy”
Run 200m
then do 3 rounds
etc… adding a round of “Cindy” until the time runs out.
*1 round of “Cindy” is 5 Pull-ups, 10 Push-ups, 15 Air Squats
**Split the work as a team however you see fit.
#extra
“Mary”
5 HSPU
10 Pistols
15 Pull-ups
Warm-up
10:30am (3 heats est)
10:40: Metcon (Time)
“El Dia de Los Muertos”
Teams must complete 4 rounds for TIME:
2 Rope Climbs AHAP
12 Burpees
24 DUs/72 SUs
36 Russian KBS AHAP
*Only 1 partner works at a time
#extra
Legless
DUs
11:15: Metcon (Time)
“Itsy Bitsy Spiders WOD 2”
(KIDDOS ONLY)
Teams of 2
3 Rounds for Time:
1 Rope Climb (each)
12 Synchronized Squats
18 Alternating Push-ups
11:15: Metcon (Distance)
“Itsy Bitsy Spider WOD 1”
(KIDDOS ONLY)
Teams of 2
– 7min for max distance –
While 1 Partner is on the rower the other partner will complete 13 Burpee tire jumps. Switch partners after the Burpee partner is finished with all reps.