DFC CrossFit – CrossFit
Strength
20 mins total
Back Squat (Build to heavy 2 reps)
Goal of 95%
Conditioning
Metcon (Time)
3 Rounds of Cindy then:
15 OVHD Squats @ 50% max
200m Run/150m Row/500m Bike
Rx+
3 Rounds of Mary then:
15 OVHD Squats @ 50% max
run/row/bike double distance Rx
Time Cap TBD.
Put your OVHD squat weight in comments!