DFC CrossFit – CrossFit
Strength
20 min total
Deadlift (8-6-6-4-4)
8 reps @ 50%
*Add weight each next set, working to heavy 4 reps*
Max Height Box Jump (Distance)
Max Height Box Jump
1 attempt after each Deadlift set.
Conditioning
Metcon (Time)
21-15-9 reps for TIME:
Deadlift 225/155#
High Box Jump**
Masters Rx
Deadlift @ 65%
High Box Jump**
Rx+
Deadlift 275/185#
Box 30/24″
**Choose a box that is challenging, but you know you won’t miss!
(The deadlift should feel heavy, but not where form is lost.)