Events for December 2022

Labor Day – Monday September 2
September 1, 2013
2013 CrossFit DC Smackdown Registration
September 3, 2013

Warm-Up
3 Rounds of
2 Wall Walkers
6 PVC Dislocates
6 Dolphin Push-Ups
12 Spider Lunges
12 Hip Bridges

Skill – HSPU
12 Min HSPU ladder (UNBROKEN 1,2,3 etc. Restart at 1 after any failed set)
scale down to 1 or 2 Ab mats, or further to knees on box
scale up to deficit (hands on plates)

Met-Con
12-10-8-6-4-2
Push Press
Barbell Lunge*
* bar in front rack; reps are “total”, not per leg
weights = Men 155/135/115/95/75; Women 113,93,73,53,45)
10min Time Cap

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