November 8, 2017

DFC CrossFit – CrossFit

Strength

Sumo Deadlift (4-4-4-4-4)

First set @ 50%, then 4 more sets adding weight. Work to a challenging 4 reps, but not your 4 rep max.

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

5 Sumo DL @ 65% max

3 Strict HSPU
Rx+

70% max

5 Strict HSPU

Accessory Work

DB Romanian Deadlift (Work to challenging 6 reps)