DFC CrossFit – CrossFit
Strength
18 min total
Deadlift (E3MOM, 6 sets total)
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – MAX reps @ 70%
Conditioning
Metcon (Time)
For TIME:
120 SUs
30 ALT DB Power Snatches 40/25# (35/20#)
30 Pull-ups/30 Ring Rows
80 SUs
20 ALT DB Power Snatches
20 Pull-ups/20 Ring Rows
40 SUs
10 ALT DB Power Snatches
10 Pull-ups/10 Ring Rows
Rx+
60 DUs
DB 50/35# (Masters 45/30#)
Pull-ups
40 DUs
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20 DUs
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TIME CAP TBD