November 17, 2017

DFC CrossFit – CrossFit

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Strength

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Deadlift (3-3-3-3-3-3, work to 3rm)

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Ex sets:

65%

75%

80%

85%

90%

92-95%

Box Jumps (5 x 1, work up in height)

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Conditioning

Metcon (AMRAP – Rounds and Reps)

dig this 9 min AMRAP:

9 Deadlifts @ 50% max

12 Box Jumps 24/20″

24 DUs
Rx+

12 DL @ BW

15 BJ 30/24″

30 DUs

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9 DL @ 50%

12 BJ 20/16

48 SUs