DFC CrossFit – CrossFit
Strength
Bench Press (E3MOM for 18 mins:)
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Conditioning
Metcon (Time)
Five rounds for time of:
12 Dips*
12 Push Presses 95/65# (75/55#)
12 Burpees Over the Barbell (Lateral)
Comp Level:
12 Ring Dips
12 Push Presses 115/75#
12 Burpees Over the Barbell (Lateral)
*Assisted as Needed*
Time Cap TBD