DFC CrossFit – CrossFit
Strength
Deadlift (Take 20-25 min to find today’s 1RM)
Example of Loading:
5 @ 50%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 98-100%
*1 @ 101+
Conditioning
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
6 Deadlifts 185/125# (155/105#)
12 Box Jump-Overs
Rx+
6 Deadlifts 225/155# (195/135#)
12 Box Jump-Overs 24″/20″