DFC CrossFit – CrossFit
Strength
Back Squat (E2MOM, 5 sets)
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Back Squat (E3MOM, 2 sets)
Back Squat x 10 reps @ 65-70%
Conditioning
“Endurofrog” (AMRAP – Rounds and Reps)
5 Minute AMRAP:
20 Leapers
10 Air Squats
10 Plate Floor to OVHD
(Rear wheels locked)
Rx 45/35
Intermediate 35/25
Scaled 25/15
“Frog Burpees” (AMRAP – Rounds and Reps)
3 Minute AMRAP:
Frog Burpees
(Vertical)
Rx 40/20
Intermediate 20
Scaled 20