DFC CrossFit – CrossFit
Strength
20 min total
Sumo Deadlift (Work to moderate 3 rep)
Conditioning
16 min total. Every 4 mins repeat the required work. Keep trying to beat your worst time, because that will be your score.
Metcon (1 Rounds for time)
E4MOM x 4:
100ft Walking Lunge (full LENGTH of mat = 50ft)
15 DL 155/105# (135/95#)
10 Box Jumps
Rx+
100ft Walking lunge
15 DL 185/135# (155/105#)
10 Box Jumps 27/24″ (24/20″)
Score is slowest round.