DFC CrossFit – CrossFit
Strength
Back Squat (4 sets x 6 reps (20 min total))
2 warm-up sets then
4 x 6 @ 65%
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
30 DU/60 SU
10 Single Arm OVHD squats (5 each arm) 35/20# (25/15#)
Rx+
40 DU
45/30# (40/25#)