DFC CrossFit – CrossFit
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Monkey WU 3
Theraband WU part 1
Scap push-up
Shoulder shrugs
Dip band stretch
Floor facing angels
Gymnastics
A: Double-Unders
B1: Kipping Pull-up
B2: Chest-To-Bar Pull-ups
B3: Bar Muscle-ups
Conditioning
Metcon (Time)
Complete for TIME:
15 C2B pull-ups
30 Russian KBS 44/26#
100 DUs or 300 SUs
30 Russian KBS
15 C2B
Masters Rx 50+
25 Jumping C2B
30 Russian KBS 44/26#
250 SUs
30 R. KBS
25 Jumping C2B
Rx+
3 Bar MU
30 Russian KBS 53/35#
125 DUs
30 R. KBS
3 Bar MU