Events for December 2022
How It Went Down: CrossFit DC 2015 Smackdown
November 3, 2015Base Camp, 11/7/2015
November 4, 2015
Warm-Up
3 Rounds of
12 Jumping Complex
4 Spider Lunge w/ Reach Up on both sides
12 Dead Bugs
4 Alt T Push-ups
Strength – Push Press (25 Min)
Prep:
1 x 10 Strict press w/ bar, then,
3 x 3 Push Press working up in wt
Work:
5-5-3-3-2-2
Met-Con
6 Rounds of
:30 DB Thrusters
:30 Rest
:30 Double Unders
:30 Rest
