December 3, 2018

DFC CrossFit – CrossFit

Strength

Push Press (20 mins to Heavy 1 rep of the day)

5 @ 50%

3 @ 65%

3 @ 75%

then singles to heavy 1rm

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

4 DB Push Press AHAP

8 Strict Pull-ups

12 Alternating Pistols

Rx+

4 Strict Handstand Push-Ups

8 Strict Pull-Ups

12 Alternating Pistols