DFC CrossFit – CrossFit
Strength
Bench Press (E1.5MOM for 12 minutes: 2 reps @ 80%)
Warm-up sets:
5 @ 65%
2 @ 70%
2 @ 75%
Conditioning
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders or 80 Single-Unders
20 Single-Arm Dumbbell Push Presses*
10 Strict Pull-Ups – Banded if needed
Comp Level:
40 DU
DB 50/35#
10 Strict Pull-Ups
*Choose a weight that challenges you to break up your presses into multiple sets. You must hold 2nd DB in front rack.