DFC CrossFit – CrossFit
Strength
Deadlift (Work to heavy 6 reps in 18 min)
Suggested sets:
50%
60%
65%
70%
75% (If you are feeling good after 70%)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6 Strict DB Press 30/20# (25/15#)
9 Deadlifts 155/105# (135/85#)
30 DUs/ 60 SUs
Masters Rx+
6 HSPU
9 DL 155/105#
30 DUs
Rx+
6 Strict HSPU
9 DL 205/135#
30 DUs