DFC CrossFit – CrossFit
Strength
Front Squat (3 x 4 @ 85-88% 1rm)
Warm-up sets:
4 @ 50%
4 @ 65%
4 @ 75%
4 @ 80%
Conditioning
Metcon (Time)
For TIME:
25 Wallballs 20/14#
25 DB Power cleans 35/25#
25 Weighted walking lunges
*Masters Rx*
WB 14/10#
DB 30/20#
**Rx+**
35 WB 20/14#
30 DB PC 40/30#
25 WWL
TIME CAP TBD