DFC CrossFit – CrossFit
Skill/Strength
15 mins total after warm up sets
A: Back Squat (E3MOM 2 reps)
Set 1 -4 @ 85%
Set 5 @ 88-90% for MAX reps
Conditioning
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
3 Thrusters AHAP
6 Toes to Bar / 9 Knee Raises
12 Kettlebell Swings AHAP
Rx+
135/95# (95/65#) bar
T2B
62/44# (53/35#) kb