DFC CrossFit – CrossFit
Strength
Back Squat (E2MOM x 6 sets)
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Set 6 – Max reps @ 70%
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
80 SUs
20 WBs
10 T2B / 20 Hanging knee raises
Rx+
40 DUs
20 WBs 20/14# (14/10#)
10 T2B