DFC CrossFit – CrossFit
Strength
Back Squat (3 sets x 4 reps @ 80-85% (2 min Rest))
Take 3 sets to warm-up to working weight by starting at 50%.
Conditioning
Metcon (3 Rounds for time)
Every 7 minutes, for 21 minutes (3 sets) for times:
15 Box Jumps 24/20″ (20/16″)
50’ Walking Lunges with Kettlebells or DBs AHAP – Any carry version
200 Meter Run
Comp Level:
30/24″
KB 53/35#
400 Meter Run