March 12, 2019

DFC CrossFit – CrossFit

Strength

Back Squat (Max Reps @ 80% (3 mins REST after sets))

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Conditioning

Metcon (Time)

3 Rounds for TIME:

Assault Bike x 17/12 cals

Ground-to-Overhead x 5 reps

Ring Push-ups x 6/4 reps

Comp Level:

Assault Bike x 20/15 calories

Ground-to-Overhead x 5 reps 155/115#

Dips x 6/4