DFC CrossFit – CrossFit
Strength
Bench Press (20 min to find 1rm)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push-ups
10 Dips – assisted as needed
10 Ring Rows as horizontal as possible
60 Single-Unders
Rx+
5 Strict Handstand Push-Ups
5 Ring Dips
15 HSPU
30 Double-Unders