DFC CrossFit – CrossFit
Strength
Shoulder Press (8 reps AHAP (3 sets))
15 seconds then immediately perform strict pull-ups.
Pull-ups (Unbroken sets after Press)
Rest 3 mins after the 2 movements.
Conditioning
Metcon (Time)
For TIME:
10 Wallballs 20/14# (14/10#)
1 Strict Dip – assisted as needed
9 WBs
2 Dips
8 WBs
3 Dips
7 WBs
4 Dips
etc…
1 WBs
10 Dips
Rx+
Strict Dips on Matador