Friday, 9/23
Base Camp, 9/24/2015
September 21, 2016
The 2016 CrossFit DC SMACKDOWN
September 23, 2016
Warm-Up
3 Rounds of
20 Jumping Jacks
10 Squats
20 Mountain Climbers
5 Dolphin Push-Ups
Prep
1 x 5 DB Front Squats + 5 DB Push Press; then,
2 x 5 DB Thrusters + 5 Plank to squat
Met-Con
Complete for time:
400m Run
21 DB Thrusters
9 Burpees
400m Run
15 DB Thrusters
15 Burpees
400m Run
9 DB Thrusters
21 Burpees
Rest 5 Minutes, then,
100 Ab Mat Sit-Ups
Run 800 M
100 Squats
