DFC CrossFit – CrossFit
Strength
Deadlift (Working to heavy 2 reps)
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.
Conditioning
Metcon (Time)
Three rounds for time of:
800m Run/800m Row/1600m Bike
30 Air Squats
15 Pull-Ups/30 Jumping Pull-ups
Rx+
kipping pull-ups