DFC CrossFit – CrossFit
Strength
Bench Press (E3MOM for 15 mins x 3 reps)
Start at 80% and keep all sets above 80% or more building to heavy 3 reps for the day
Conditioning
Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Row/Ski 500/400 Meters or Run 400m or Bike 1200/1000m
20 Alternating Single-Arm Dumbbell Power Snatches 40/30# (35/25#)
40/30 Hand Release Push-Ups
Comp Level:
DB 50/35#
True Strict Push-ups