November 7, 2017

DFC CrossFit – CrossFit

6am peeps: wear reflective clothes if possible! Be ready to run outside!

Conditioning

Metcon (Time)

400m run

100m Farmer carry 50/35#

800m run

100m FC

400m run
Rx+

Go AHAP: must be 55+ male, 40+ female

Skill/Strength

*Only working on the variation you are comfortable with. Before Bar muscle-ups you must master strict pull-ups and before those we work on a pull-up hold.

A1: Bar Muscle-ups (Working on technique)

A2: Pull-ups (Working on Strict pull-ups, max sets)

A3: Pull-up Hold (Max hold over the bar)