December 7, 2018

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#