DFC CrossFit – CrossFit
Strength
Back Squat (Choose loads based on feel)
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Conditioning
Metcon (Time)
Complete 21-15-9 Reps:
Dumbbell Thrusters 40/30# (35/20#)
Chest-to-Bar Pull-Ups / Double Jumping C2B
Rx+
50/35# (40/30#)
C2B