DFC CrossFit – CrossFit
Accessory Work
A: Sumo Deadlift (8 reps)
Rest 1 min before station B
B: Inverted Ring Rows (3 strict RR as horizontal as possible)
C: L-Sit (30-45 seconds hold (record longest hold))
Rest 1 min before returning to station A
Conditioning
Metcon (Time)
3 Rounds for TIME of:
50 DU or 100 SU
100ft DB Walking Lunges 40/25# (35/20#)
Rest 2 minutes
Comp Level:
DU
DB 50/35#
*2 min rest is REQUIRED*