DFC CrossFit – CrossFit
*DFC Holiday Party this Saturday night!! BYOB and a dish to share.
Is it Summer yet?!!
Strength
20 min total
A: Overhead Squat (3-3-3-3-3, work to heavy)
*Not looking for max out lifts, but a challenging 3 reps. Warm-up @ 50% for 5 reps.
B: Back Squat (Work to 6rm)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
25 Jumping Pull-ups
50/40 Cal Row
75 OVHD squats 45/35#
50 Box Jumps 24/20″
25 Jumping Pull ups
*Masters Rx*
40/35 Cals Row
OVHD squat 35/25#
Box 20/16″ (Step ups ok)
Rx+
25 Pull-ups
50 Cal Row
100 OVHD squats 55/45#
50 Box Jumps 24/20″
25 Pull-ups