DFC CrossFit – CrossFit
Strength
20 mins to heavy single. Not a max out lift.
Front Squat (1-1-1-1-1-1-1-1, work to heavy)
Conditioning
Conditioning
Metcon (Time)
Buy-in:
25 Box Jumps 24/20″
then 3 rounds:
5 Cleans 135/95#
10 DL
15 Air Squats
10 DL
5 Cleans
Cash-out:
25 Box Jumps
*Masters Rx*
Box 20/16″
Bar 105/75#
**Rx+**
Box 27/24″
Bar 155/105#
*Time cap TBD by coach*