DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM x 4 sets, 5 reps)
*3 seconds down, 2 second pause squat, 1 second back up*
Building to heavy 5 reps.
Conditioning
With a partner complete A or B
A: Metcon (Time)
CF Team Series 2017 WOD #3 “Scaled” *12 Min Time Cap*
50 Synchro wall balls 14/10#
30 Cleans 95/65#
50 Synchro wall balls 14/10#
20 Cleans 135/95#
50 Synchro wall balls 14/10#
10 Cleans 155/105#
B: Metcon (Time)
CF Team Series 2017 WOD #3
“Rx” *12 Min Time Cap*
50 Synchro wall balls 20/14#
30 Cleans 135/95#
50 Synchro wall balls 20/14#
20 Cleans 185/135#
50 Synchro wall balls 20/14#
10 Cleans 225/155#