DFC CrossFit – CrossFit
Thank you for all the love and support cheering on Team DFC!!!
Strength
Bench Press (E3MOM x 3 reps for 5 sets)
*Start at 75% and work up to heavy 3 reps
Conditioning
Metcon (Time)
2 Rounds For TIME:
Row 500/400m or Bike 1200/1000m
20 Alt DB Hang Power Snatches 40/25# (35/20#)
30 Push-ups – elevate as needed
Rx+
DB 50/35# (MA 45/30#)