DFC CrossFit – CrossFit
Skill/Strength
5 Sets working to heavy complex. Perform box jumps after each set working to highest jump. Rest 20-30 seconds before jumping.
Hang Snatch + Snatch
Max Height Box Jump (Distance)
Max Height Box Jump
5 jumps after each Snatch complex. Rest 5 – 10 seconds between jumps.
Conditioning
Metcon (Time)
3 Rounds for Time:
400m Run
15 Overhead Squats @ 50% max
Rx+
115/85# (Masters 95/65#)