BUY CROSSFIT DC T SHIRTS AND HOODIES!
Back in the racks, time to get under the bar! We began class with some Back Squats. After a few ascending warmup sets, everyone got a chance to go for an estimated 10 rep max. Once that set was complete, we did a final set based on the following in the attempted 10 rep set:
9-10 reps with difficulty, weight stays the same for max reps
10 with room to go, add 10 %, max reps
8 or less, time to recalculate! Drop down 20% and go for max reps
Once the legs were “warm”, we moved on to a tough metcon mix
combining Fran and Diane into one mean workout.
15 DL (225 m/135 w)
15 DB THRUSTERS (40-45 m/25w)
We ran a little over time, but got everyone through this. First group was done in 16:05!