DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM, for 18 minutes (6 sets))
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
12 Burpee Box Jump-Overs
50′ Walking Lunges with DB Farmer’s Carry 50/35# (40/25#)
Rx+
Box 24/20″
DB 60/40# (50/35#)