DFC CrossFit – CrossFit
Strength
Shoulder Press (3-3-3-3)
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
20 Wallballs 14/10#
15 DB Push Press 40/25#
10 Turkish Get-ups Alt. 40/25#
WB 20/14#
DB 50/30#
20 min AMRAP:
20 Wallballs 14/10#
15 DB Push Press 40/25#
10 Turkish Get-ups Alt. 40/25#
WB 20/14#
DB 50/30#