DFC CrossFit – CrossFit
Strength
Back Squat (5-5-5-5-5, work to heavy 5)
*These are 5 working sets, aka CHALLENGING. So Warm-up starts at 50% and then we add weight. Check out what you did last time we went to a heavy 5 reps & try to beat it.
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min Amrap:
7 Wallballs 20/14
7 Burpee Pull-ups
Rx+
10 WB 20/14
10 Burpee C2B