November 3, 2017

DFC CrossFit – CrossFit

Conditioning

Metcon (Time)

4 Rounds for TIME:

Walking Lunges 40/30# x 2 Mat lengths

Shuttle sprint short, medium, long
Rx+

5 Rounds

50/35#

Strength

SUPASET: Bench then Row, Rest as needed. At least 2 mins between sets.

DB Bench Press (4 x 6, work to heavy)

DB Bent-Over Row (4 x 6, work to heavy)