FIT 11/18/2017

Posted on November 18, 2017 by dafactoryadmin

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Cal Bike

20 Full Snatches, 115/80#

10 Wall Walks

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Double Unders

20 Alternating DB Hang Squat Clean Thruster, 50/35#

10 Ring Muscle Ups

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Cal Row

20 In-place BP OH Lunges, 45/25#

10 Ninja Squats

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