DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
**3 Part WOD:
21-15-9 reps
Bike Cals
Thrusters 75/55#
Masters: 55/35#
Rx+: 95/65#
15-12-9 reps
Row Cals
Hang Squat Cleans
12-9-6 reps
Burpees
OVHD Squats
Same bar for all 3 movements.
Accessory Work
*Choose the option for your level of pull-up. If you already have strict pull-ups, work on the weighted version.
Weighted Pull-ups (1-1-1-1-1, work to heavy)
Pull-up Hold (5 x max sets holding chin above bar)
*Record longest set