DFC CrossFit – CrossFit
Strength
A: Barbell Z Press (5 sets x 5 reps)
B: Weighted Pull-ups (5 sets x 5 reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 minutes AMRAP:
40 Double-Unders or 80 Single-Unders
10 Alternating Dumbbell Snatches 40/25# (35/20#)
10 Pull-Ups or 20 Jumping Pull-ups
Comp Level:
40 Double-Unders
10 Alternating Dumbbell Snatches 50/35#
10 Chest-to-Bar Pull-Ups