DFC CrossFit – CrossFit
Strength
Shoulder Press (E2MOM for 12 mins)
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
Conditioning
Metcon (AMRAP – Rounds and Reps)
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers AHAP
6 Strict Pull-Ups – Assisted if needed
9 Burpees
Rx+
DB 50/35# (Masters 40/25#)
Strict Pull-ups