CFDC Smackdown 2018 Recap: A Judge’s Perspective
October 31, 2018
CrossFit DC’s “Lift and Learn” Club
November 1, 2018

Strength
Back Squat (35 Min)
Prep: 1×10 w/ bar, 4×4 working up
Work: 4×4 at same weight (80-85% 1RM)

3 Rounds NFT
10-15 Single Leg Split Squats/side
10 DB Side Bends/side
1 Min Plank Hold

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