DFC CrossFit – CrossFit
Strength
Bench Press (Take 20 mins to find 2-RM)
Start with 50% x 5 reps
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
400/300m Row/Ski or 200m Run or 800/600m Bike
10 Renegade Rows 40/25# (35/20#)
20 Tuck-ups
Rx+
500/400m Row/Ski or 400m Run
10 Renegade Rows 50/35# (45/30#)
20 V-Ups