DFC CrossFit – CrossFit
Strength
Shoulder Press (10-8-6-4-2 reps, work to heavy)
Start 10 reps at 50% and work up in weight each set.
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 DB Hang Power Snatch 45/30#
10 Weighted Walking Lunges
1 Rope Climb 15’/12′
Masters Rx:
DB 40/25#
Rope 12’/10′
Rx+:
DB 50/35#
Rope 15′