DFC CrossFit – CrossFit
Strength
A: Weighted Pull-ups (Working to heaviest 1 RM)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B: Pull-ups (Use this option if you aren’t doing Option A)
Conditioning
Metcon (Time)
Three rounds for time of:
30 Cals Row/Bike
30 KBS 44/26#
20 Pull-ups or 30 Jumping Pull-ups
Rx+
40 Cals Row/Bike
30 KBS 53/35#
20 Pull-Ups