September 5, 2017

DFC CrossFit – CrossFit

Strength

Bench Press (Work up to 75% x 5 reps)

50%

65%

75%

Rest 3-4 min

then MAX set @ 65%

Conditioning

Metcon (Time)

40-30-20-10 reps for TIME:

Box Jumps 24/20

Ab-mat sit-ups
Rx+

Box 30/24