DFC CrossFit – CrossFit
Strength
Deadlift (3 sets x 8 reps)
3 mins REST after sets
*65-70% of 1rm*
Conditioning
Metcon (Time)
3 Rounds For time:
15 Deadlifts @ 50% 1rm
12 Air Squats
9 KBS AHAP
6 Bar-facing burpees over the bar
Comp Level:
Bar 225/155#
Alt. Pistols
KB 70/53#