DFC CrossFit – CrossFit
Strength
Bench Press (E3MOM x 4 sets (6 reps each set))
Building in weight. Superset with 3 STRICT Ring Rows after Bench.
Challenge
Metcon (AMRAP – Reps)
E90sec, 2 Rounds of 1, 2, & 3:
1. 9 Burpee Box Jump Overs + MAX HSPU – feet/knees on bench/box
—-30 sec REST—-
2. 9 Burpee Box Jump Overs + MAX STRICT Pull-ups – use band as needed
—-30 sec REST—-
3. 9 Burpees Box Jump Overs + MAX T2B or Knee ups
—-30 sec REST—-
Rx+
Box 24/20″
HSPU
Strict Pull-ups
T2B
(All full range and un-assisted)
Score = TOTAL reps from all rounds