DFC CrossFit – CrossFit
**Memorial Day we will have 2 WODs for “Murph” at 8 & 9:30am. Pool party at Dana’s after for all interested. Please see Karen or Jess for any questions. 🙂
Connectivity
Box Calf Stretch
Empty Bar GM
Tissue prep shins
Strength
“Just GO!”
Deadlift (Work to 1RM)
Suggested Warm-up:
(Set a goal at least 10# more than previous 1rm)
50% x 5
65% x 3
75% x 2
85% x 1
90% x 1
95% x 1
100% x 1
102+% x 1 (If possible)
Challenge
Metcon (Calories)
4 Rounds for MAX Cals
:30 Row Sprint
*Rest 1:30 between rounds*
Metcon (Calories)
4 Rounds for MAX Cals
:30 Bike Sprint
*Rest 1:30 between rounds*