March 7, 2019

DFC CrossFit – CrossFit

Strength

Bench Press (Every 90 seconds, for 12 minutes (8 sets))

3 reps @ 75%

Conditioning

Metcon (Time)

Five rounds for time of:

12 Box Pistols

9 SA DB Push Presses

6 HSPU

Competition Level:

12 Alternating Pistols

9 SA DB 50/35#

6 Strict HSPU