DFC CrossFit – CrossFit
Strength
Deadlift (6 sets E4MOM)
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Building over sets to heavy 2 for the day -No need for more than 80% max.
Conditioning
Metcon (Time)
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)