DFC CrossFit – CrossFit
Deadline for shirt order this Thursday, Feb 1st!!
Strength
Front Squat (4 x 4 @ 65%)
Warm-up sets
50%
60%
Conditioning
*3 min rest between metcons*
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
(Buy-in 150 SUs)
12 Front Squats 65/45#
4 Burpee box jump overs 24/20
Masters Rx
Bar 55/35#
Box 20/16
Rx+
50 DUs
Bar 95/65#
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
(Buy-in 150 SUs)
8 Front Squats 75/55#
4 Burpee box jump overs 24/20
Masters Rx
65/45#
box 20/16
Rx+
50 DUs
115/85#
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
(150 SU buy-in)
4 Front Squats 95/65#
4 BBJO 24/20
Masters Rx
75/55#
box 20/16
Rx+
50 DU
135/95#