DFC CrossFit – CrossFit
2016 DFC Spiders! Come next Saturday to be a 2017 DFC Spider!
Conditioning
Part 1 of 2. Rest 5 min between WODs.
*We will run this WOD in heats of 4.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (Time)
5 Rounds for TIME:
3 Power Cleans @ 60% max
2 Front Squats (same weight)
100m Sprint
*TIME CAP 15 mins*
Record your Barbell weight in comments!
Rx+
3 PC @ 70%
2 FS
200m Sprint
(TIME CAP 15 min)