DFC CrossFit – CrossFit
Seated Box Jump
Thighs parallel to floor or lower on box.
Deadlift (Warm up sets for WOD)
No need to go higher than 70%. Use these as warm up sets.
Conditioning
Metcon (Time)
21-15-9 reps:
Deadlift 155/105# (135/85#)
400m run after each round
Rx+
DL 225/155# (185/135#)