DFC CrossFit – CrossFit
Strength
Front Squat (7 sets total – working to heavy 4)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
Conditioning
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#