DFC CrossFit – CrossFit
Strength
Deadlift (5-5-5-5)
Working up in weight to a challenging set of 5 with good form. Not a max out.
Deadlift (5-5-5-5)
Working up in weight to a challenging set of 5 with good form. Not a max out.
Seated Box Jump (1 attempt after each Deadlift set)
Thighs parallel to floor or lower on box.
Conditioning
Metcon (Time)
3 Rounds for TIME:
400m Run/500m Row/1000m Bike
12 Deadlifts @ 3/4 bodyweight
21 Box Jumps 24/20″
*Masters Rx
20/16″ box
**Masters Rx+
24/20″ box
Deadlift bodyweight
***Rx+
Box 27/24″
Deadlift bodyweight