DFC CrossFit – CrossFit
Strength
Bench Press (8 sets x 3 reps @ 70% E1.5MOM)
Warm-up sets @ 50% & 60%
Conditioning
Metcon (Time)
Two rounds for time of:
800m Run
20 Single-Arm DB Push Press* 40/25# (35/20#)
15 Box Jumps 24/20″ (20/16″)
10 Burpees
Rx+
DB 50/35# (45/30#)
Box 30/24″ (24/20″)
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.