DFC CrossFit – CrossFit
LAST DAY BEFORE PRICE INCREASE AT MIDNIGHT FOR Xs & Ys COMP!!! Grab your partner and sign-up here: http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
Row 400m/Bike 800m
11 Power Snatches 75/55#
17 Pull-ups
13 Power Cleans
Masters Rx
Row 350m/Bike 700m
Bar 65/45#
Jumping C2B Pull-ups
Rx+
95/65#
Accessory Work
Front Squat (4 x 6 @ 75% )
Warm-up:
60%
65%
70%