DFC CrossFit – CrossFit
Strength
Pick 1 strength for today. 20 min total.
Bench Press (Work to heavy 2 reps)
Deadlift (Work to heavy 2)
Gymnastics
Pick 1 and find a max set. 10 min.
Pull-ups
Muscle-ups
Conditioning
Choose 1 of the following for fastest time.
500m Row (Time)
Max Effort 500m Row