DFC CrossFit – CrossFit
Strength
Back Squat (E4MOM x 4 sets x 8 reps)
Warm-up set @ 50% then starting set 1. (A goal for your last set should be around 70%)
Conditioning
Metcon (Time)
For time:
1000 Meter Row/1200m Run/2500m Bike
immediately followed by 3 rounds of:
15 Toes to Bar/30 Hanging Knee raises
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry 40/30# (Masters 35/20#)
Rx+
T2B
60/40# (Masters 50/35#)