DFC CrossFit – CrossFit
Strength
Bench Press (Record your max reps @ 80%)
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.
Conditioning
Metcon (Time)
For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges
50 Push Presses
50 T2B or 75 Hanging Knee Raises
Time Cap = 12 minutes
Comp Level:
Bar 95/65#
T2B