DFC CrossFit – CrossFit
Weightlifting
Push Jerk (E2MOM for 8 sets: Push Jerk + Split Jerk)
Build up over the course of 8 sets to a heavy complex
Conditioning
Metcon (3 Rounds for reps)
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs 40/25#; 24/20″ Box
60 seconds of Strict Handstand Push-Ups – Elevated as needed
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups – Assisted as needed
Rest 60 seconds
Comp Level:
DB 50/35# Box 24/20″
Un-assisted reps