DFC CrossFit – CrossFit
Strength
Floor Press (3 x 5 )
Work up to challenging 5 reps, but a set that can be done for 3 sets at that weight.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
25 Air squats
15 Push-ups
5 Pull-ups
*Masters Rx*
20 Hand-Release Push-ups
10 jumping pull-ups
**Rx+**
HSPU