DFC CrossFit – CrossFit
http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
Volunteer or Compete for X’s & Y’s Comp Dec. 2nd!
Monkey WU 2
Theraband WU x 1
Scap Pull-up x 15
Upper back medball PVC x 15
Gymnastics
Candlesticks (3 x 2)
Dips (3 x 5)
Chin-ups (3 x 5)
Supinated grip pull-ups
Conditioning
Metcon (Time)
With a Partner complete 4 Rounds for TIME:
Sled Drag Partner (or avg BW) down & back
50 DU’s or 150 SU’s
4 Rope Climbs 15ft
Rx+
100 DU’s
Rope Climbs hands only to 10′ then with legs to 15′
Master’s 50+ Rx
4 Rounds
150 SU’s
4 Rope Climbs 15’/10′