DFC CrossFit – CrossFit
Deadline for orders and payments next week, Feb 1st!
Accessory Work
A1: Max Broad Jump (5 attempts to max jump)
*Record total inches for furthest 3 jumps.
A2: Shin Hop Broad Jump (5 attempts to max distance)
B: Weighted Step-ups (Barbell on back)
5 sets, 4 reps
Work to a challenging set with good form.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
35 DB Power Snatches 40/25#
30 Wallballs 20/14#
25 DB Walking Lunges
20 Burpees over DB
Masters Rx
35/20# DB
14/10# WB
Rx+
50/30# DB
*Burpees over DB* (must jump up and back)