DFC CrossFit – CrossFit
Strength
Back Squat (Every 2 minutes, for 10 minutes (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%
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 85%
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Comp Level:
All unassisted reps full range