DFC CrossFit – CrossFit
Strength
Bench Press (Every 3 minutes, for 18 minutes)
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
(Record your weight for the last 2 sets.)
Conditioning
Metcon (Time)
Three rounds for time of:
6 Ring Push ups – As horizontal as possible
6 Push Presses 75/55# (55/35#)
6 Burpees Over the Barbell – Lateral
Rx+
Ring Dips
Bar 115/75# (Ma 95/65#)