DFC CrossFit – CrossFit
Conditioning
Choose A or B
A: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
B: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7/5 Bike Cals
7 Thrusters 75/55# (65/45)
7 Pull-ups (14 Jumping pull-ups)
Extra Credit Work
Back Squat (Find heavy 4 reps for TODAY)
Set a goal of 80%, then take 96.2% of that heavy 4 reps and do 3 sets x 4 reps for drop sets.