DFC CrossFit – CrossFit
Strength
Bench Press (15 Min to heavy 1 rep of the day…)
Bench Press (E2MOM for 2 sets rotate stations(8 min total))
Station 1: Bench 8 reps @ 80%
Barbell Row (Station 2: 8 reps moderate weight)
Conditioning
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
6 DB Push Press 40/30# (35/25#)
9 Burpees
12 Toes to Bar / 24 Knee Raises
Rx+
6 Strict Handstand Push-Ups/9 Kipping HSPU
9 Burpees
12 Toes to Bar