DFC CrossFit – CrossFit
Strength
Deadlift (Work to a heavy 4 reps)
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
*Set 6 – 4 reps @ 85%
Rest 2-3 minutes between sets.
Conditioning
Metcon (Time)
For time:
40/25 Cals Bike
50 Jumping Pull-Ups
100-Foot Walking Lunges with DB Farmer’s Carry 40/25# (35/20#)
Rx+
50/35 Cals Bike
Pull-ups
50/35# (45/30#)