DFC CrossFit – CrossFit
Strength
Bench Press (8 sets x 3 reps @ 70% E1.5MOM)
Warm-up sets @ 50% & 60%
Conditioning
Metcon (Time)
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar
10 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.