DFC CrossFit – CrossFit
Strength
Back Squat (E2MOM – 8 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%
*Sets 6-8 – 1 rep @ 95+%
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
80 Single Unders
20 Wallballs 20/14# (14/10#)
10 T2B / 20 Knee Raises
Rx+
40 Double Unders
20 WBs
10 T2B