DFC CrossFit – CrossFit
Strength
Deadlift (Work to heavy 3)
20 mins to heavy 3
(use this as warm up for the WOD- not a max out day)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
120 Single Unders or 40 DU
30 Wallballs 14/10#
15 Deadlifts 165/115# (145/95)
Rx+
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts 245/165# (205/135)