DFC CrossFit – CrossFit
Strength
Choose A or B
A: Overhead Squat (5-5-5-5-5 (20 min total))
Including the warm-up set @ 50%, complete 5 sets total.
B: Back Rack Lunge (5-5-5-5-5)
*Each set is 5 reps each leg.
Conditioning
Metcon (Time)
With a partner for TIME:
100 Cal Row
100 Hanging Knee raises
*Divide the reps as needed
Rx+
T2B
Metcon (Time)
With a partner for TIME:
100 Cal Bike
100 Hanging Knee raises
*Divide the reps as needed
Rx+
T2B