DFC CrossFit – CrossFit
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Strength
Front Squat (3-3-3-3-3)
Take 5-6 sets to find a heavy 3 rep max for today.
Conditioning
*Rest 2 min between Metcons*
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP:
10 Russian KBS 53/35#
10 Air Squats
Rx+
62/44#
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP:
5 Goblet Squats 53/35#
5 Hand release Push-ups
Rx+
62/44#
Strict Push-ups