DFC CrossFit – CrossFit
Strength
Shoulder Press (E2MOM, 5 Sets)
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%
Conditioning
Metcon (Time)
3 Rounds for TIME:
300 Single Unders
15 T2B / 30 Knee Raises
10 Box assisted HSPU
Rx+
150 DUs
15 T2B
10 HSPU