DFC CrossFit – CrossFit
SPIDER GAMES T-SHIRT ORDERS DUE 9/24! CASH/CHECK/VENMO
1st team series WOD tomorrow!!!
Accessory Work
A: Seated DB Press (3 sets x 8 reps)
B: Inverted Ring Rows (3 sets x 8 reps)
C: DB Skull Crusher (3 sets x 8 reps)
D: Chin-ups (3 sets x 8 reps (Strict))
Supinated grip pull-ups
Conditioning
Metcon (Time)
4 Rounds for TIME:
100 Single Unders
5 Wall Walk to Handstands
20 KBS 53/35# (44/26#)
Rx+
50 DUs
25ft Handstand Walk
20 KBS 70/53# (62/44#)