DFC CrossFit – CrossFit
Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Overhead Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)
Challenge
Metcon (AMRAP – Reps)
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.