DFC CrossFit – CrossFit
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Connectivity
3 Rounds :30/:15
Ring Row Hold
Deficit Push-up Hold
Empty Bar HPC + PP
Strength
Push Jerk (6 sets, work to heavy 1RM)
5 @ 60%
5 @ 70%
3 @ 80%
3 @ 90%
1 @ 95%
1 @ 100%+
Conditioning
Metcon (AMRAP – Reps)
10 min AMRAP:
5 Strict Pull-ups
5 Deficit Push-ups 45# Plate
10 Box Jumps 24/20
5 C2B
10 Deficit Push-ups 45# Plate
10 Box Jumps 30/24
Finisher
Metcon (Calories)
10 min EMOM Assault Bike
:15 Hard
:45 Easy