January 4, 2018

DFC CrossFit – CrossFit

Skill/Strength

Handstand Balance

Conditioning

Metcon (Time)

3 Rounds for TIME:

100 DUs or 300 SUs

15 Deadlifts 185/125#

10 HSPU

*Masters Rx*

Deadlift 135/95#

5 Wall walks (nose & toes!)

**Rx+**

150 DUs

15 DL 225/155#

15 HSPU

Accessory Work

Halting Deadlift (work to heavy 5 reps in 3 sets)