DFC CrossFit – CrossFit
Spider Games this Saturday 8am-12!!
Conditioning
Metcon (Time)
4 Rounds for TIME:
20 Wallballs 14/10# to 11/10ft
20 Russian KBS 35/26#
20 Box jumps 20/16
20 Push Press 65/45#
Cal Row 15/10
*Rest 1 min after each round*
TIME CAP 30 min
Rx+
WB 20/14# to 11/10ft
KBS 44/30#
Box 24/20
Press 75/55#
Cal Row 20/13
Extra Credit Work
Weighted Step-ups (3 x 5)
*Back rack barbell, work to heavy 5 reps in 3 sets. (5 per side)