DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM, 2 reps (5 sets total))
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
Conditioning
Metcon (Time)
Three rounds for time of:
10 Pull-ups/20 Jumping pull-ups
15 Box Jump-Overs
20 Wallballs
Rx+
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs 24″/20″ (20/16)
20 Wallballs 20/14# (14/10#)