DFC CrossFit – CrossFit
Challenge
Turkish Get Up (4 sets working to heavy set of 2 reps each side)
Use either DB or KB.
Metcon (5 Rounds for reps)
4 Rounds, E5MOM: :30/:30
Min 1: MAX reps Shoulder Press @ 75% 1rm
Min 2: MAX reps Strict Pull-ups – band is allowed, but hardest version for you
Min 3: Farmers Carry AHAP
Min 4: MAX STRICT Ring Rows hard as possible
Min 5: REST
Rx+
Min 1: Shoulder Press @ 50% bodyweight
Min 2: Strict pull-ups
Min 3: Farmer carry AHAP
Min 4: Feet elevated STRICT Ring Rows
Min 5: REST
*Put your bar & DB and bodyweight in comments.