DFC CrossFit – CrossFit
Strength
Push Press (5-5-5-5)
50%
60%
65%
70%
Conditioning
Metcon (Time)
3 Rounds for TIME:
25 Wallballs 20/10#
25 DB Power Snatches 45/30#
25 Box Jumps 20/16″
25 Push Presses 65/45#
25/18 Calorie Row
*Masters Rx*
WB 14/10#
DB 35/20#
55/35# bar
**Rx+**
WB 20/14#
DB 50/35#
75/55# bar
24/20″ box
*TIME CAP TBA*
(Start at any point in the 5 movements, but continue in that order for all 3 rounds)