DFC CrossFit – CrossFit
Strength
15 mins total
Push Press (Work to heavy 5 reps)
Conditioning
Metcon (Time)
3 Rounds for Time:
25 Wallballs 14/10# (12/8#)
20 Single Arm Hang Clean & Jerks 35/25# (30/20#)
15 Ring Rows as horizontal as possible
Rx+
WB 20/14# (14/10#)
DB 50/35# (40/30#)
Elevated feet Ring Rows STRICT (Starting position is with shoulders parallel to feet on box and body in straight line from shoulders to heels)