DFC CrossFit – CrossFit
Strength
Back Squat (Build to heavy 3)
*Goal of 85-90% 1 RM.
Conditioning
Metcon (Time)
Complete for TIME:
Run 400m/Bike 1000m/Row 350m
50 Air Squats
Run 400m/Bike 1000m/Row 350m
50 Walking Lunges
Run 400m/Bike 1000m/Row 350m
25 Russian KBS
Run 400m/Bike 1000m/Row 350m
25 Slam Balls AHAP
Rx+
Run Only
KB 53/35#
Ball 50/40#
