DFC CrossFit – CrossFit
Strength
A: Shoulder Press (Every 2 minutes and 30 seconds, for 15 minutes (6 )
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Shoulder Press (Immediately followed by…)
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 Sit-ups
15 Single Arm DB S2O 40/25# (35/20#)
20 Box Jump overs
Rx+
Atomic sit ups 14/10# ball
DB 50/35#
Box 30/24″ (24/20″)