DFC CrossFit – CrossFit
Strength
Shoulder Press (E3MOM: 5 sets total, building in weight)
Sets 1-3: 5 reps
Sets 4-5: 3 reps
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6 HSPU – toes on box
9 Dips – Assisted as needed
12 T2B or 24 Hanging Knees
Rx+
Strict HSPU
Strict Dips
T2B