DFC CrossFit – CrossFit
Strength
Bench Press (Warm-up to 80% then…)
Every 90 seconds, for 12 minutes (8 sets) of: 2 reps @ 80%
Conditioning
Metcon (Time)
Three rounds for time of:
400m Run/ 500m Row/ 1000m Bike
10 Single-Arm Dumbbell Push Press* left side – 40/25# (35/20#)
10 Single-Arm Dumbbell Push Press* right side
5 HSPU – box/assisted as needed
Rx+
Run Only
DB 50/35# (45/30#)
HSPU
*For the Single-Arm Dumbbell Push Press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other DB in the front racked position.