DFC CrossFit – CrossFit
Strength
Deadlift ( Work to heavy 4 reps in 18 min)
Warm-up @ 50%
Conditioning
Metcon (Time)
For TIME:
100 Single Unders, 25 Deadlifts 135/95#, 10 Burpees
80 SU, 20 DL, 10 Burpees
60 SU, 15 DL, 10 Burpees
40 SU, 10 DL, 10 Burpees
20 SU, 5 DL, 10 Burpees
Masters Rx 50+
DL 95/65#
Rx+
50, 40, 30, 20, 10 DU
DL 155/105#