DFC CrossFit – CrossFit
Strength
Front Squat (3 x 10 @ 60%)
Conditioning
Metcon (AMRAP – Reps)
9 min AMRAP:
3 Wallballs 14/10#
3 Jumping pull-ups
6 WB
6 JPU
9 + 9, etc. adding 3 reps each round
Masters Rx WB 12/8#
Rx+
WB 20/14#
kipping pull-up
*Score is total reps*