DFC CrossFit – CrossFit
Strength
DB Walking Lunges (E2MOM x 3 sets)
20 Steps each set working to AHAP
Conditioning
1 min Rest between WODs
A: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
40 SU
10 Air Squats
Rx+
20 DU
B: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
5 Dumbbell Man-Makers
10 Box Jumps 24/20″
Rx+
DB 35/20#
C: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
5 T2B or 10 Hanging Knees
10 Push-ups
Rx+
T2B
Strict Push-ups