DFC CrossFit – CrossFit
http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
Partner competition held at our gym! Levels for EVERYONE! Sign-up!!
Burpees are better jumping over your friends! Sign-up for X’s
Conditioning
Metcon (3 Rounds for reps)
3 Rounds for MAX reps at each station:
A. Min 0-2: Run 400m/Row 350m/Bike 700m then Single-unders
B. Min 2-3: DB Push Jerks 30/20#
C. Min 3-4: Pull-ups
D. Min 4-5: DB Hang Cleans 30/20#
*Rest 5 min between rounds*
Rx+
DU’s
35/25#