DFC CrossFit – CrossFit
Conditioning
Open Practice WOD #1 (Time)
For TIME:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (44/26)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Jerk (95/65)
30 Deadlifts (95/65)
30 Wall Balls (14/10)
30 Burpees
30 Single Unders
*Masters Rx*
Bar 75/55#
*Rx+*
Box 27/24″
C2B
Bar 115/85#
KB 53/35#
WB 20/14#
DUs
*TIME CAP 25 MIN* (NOT Rx unless you complete chipper as perscribed)
*Masters Rx
Box Step ups allowed
Knee raises
Accessory Work
Hammer Curls (5 x 5, work to heavy)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.
Complete right after metcon. Rest 60 seconds between sets. Start conservative and work to heavy.