DFC CrossFit – CrossFit
Strength
Push Press (20 min to find heavy 1 rep)
Conditioning
Metcon (AMRAP – Rounds and Reps)
3min AMRAP: (3 min work, 3 min rest, 3 min work)
5 Strict Pull-ups – assisted
10 Russian KBS AHAP
15 Push-ups – assisted
*Rest 3 min then repeat*
Rx+
Strict Pull-ups
KB 70/53#
Push-ups
*Pick up where you left off after each round. Then final result will be rounds + reps.
